Artichoke & Ripe Olive Tuna Salad

From EatingWell: November/December 2007 — Subscribe Now!

An unusual and rich flavor combination; serve this salad with sliced tomato on a bed of lettuce or on French bread.

READER'S COMMENT:

"This was wonderful. I had it on whole wheat toast with Romane Hearts. I sprinkled a little corse salt and ground pepper but just a smidge. I'll be sharing this recipe! "

Artichoke & Ripe Olive Tuna Salad Recipe

5 servings, about 3/4 cup each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked (see Note)
1 cup chopped canned artichoke hearts
1/2 cup chopped olives
1/3 cup reduced-fat mayonnaise
2 teaspoons lemon juice
1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried

Preparation

Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl.

Tips & Notes

Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)

Nutrition

Per serving: 210 calories; 8 g fat (1 g sat, 1 g mono); 25 mg cholesterol; 12 g carbohydrates; 20 g protein; 3 g fiber; 791 mg sodium; 166 mg potassium.

Nutrition Bonus: Selenium (78% daily value), Vitamin C (19% dv)

1 Carbohydrate Serving

Exchanges: 2 very-lean meat, 2 fat, 1 1/2 vegetable