Tomato, Tuna & Tarragon Salad

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From: EatingWell Magazine August/September 2005

Tomatoes and tuna were meant for each other, and fresh tarragon seals the deal. Soaking the onion in cold water tames the heat and sweetens its taste.

Ingredients 4 servings

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  • 1/2 cup diced red onion
  • 1/3 cup reduced-fat mayonnaise
  • 1/4 teaspoon kosher salt
  • Freshly ground pepper to taste
  • 2 6-ounce cans chunk light tuna in olive oil, drained (see Note)
  • 2 stalks celery, thinly sliced (about 1 cup)
  • 1/4 cup packed coarsely chopped fresh tarragon leaves
  • 8 cups torn lettuce, or mixed greens
  • 1 pound small ripe tomatoes, cut into wedges
  • 1 lemon, cut into 8 wedges

Preparation

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  1. Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
  2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.
  • Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.
  • 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

  • Serving size: 2/3 cup tuna salad; 6-8 tomato wedges & 11/2 cups lettuce
  • Per serving: 259 calories; 10 g fat(2 g sat); 4 g fiber; 15 g carbohydrates; 28 g protein; 74 mcg folate; 15 mg cholesterol; 8 g sugars; 1583 IU vitamin A; 33 mg vitamin C; 67 mg calcium; 2 mg iron; 720 mg sodium; 731 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3 vegetable, 3 lean meat

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