Tuna & Artichoke Salad

Tuna & Artichoke Salad

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From: EatingWell Magazine, May/June 1995

An unusual and rich flavor combination; serve this salad with sliced tomato on French bread.

Ingredients 5 servings

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  • 1 12-ounce can chunk light tuna in water (or two 6-ounce cans), drained and flaked (see Note)
  • 1 16-ounce can artichoke hearts, drained and chopped
  • 1/4 cup chopped black olives, preferably imported Kalamata
  • 1/3 cup reduced-fat mayonnaise
  • 2 teaspoons lemon juice
  • 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried

Preparation

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  1. Combine tuna, artichoke hearts, olives, mayonnaise, lemon juice and oregano in a bowl.
  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition information

  • Per serving: 136 calories; 4 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 15 g protein; 3 mcg folate; 24 mg cholesterol; 1 g sugars; 250 IU vitamin A; 8 mg vitamin C; 14 mg calcium; 1 mg iron; 607 mg sodium; 126 mg potassium
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 vegetable, 2 1/2 lean meat, 1 fat

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