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Chopped Salad al Tonno

April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4.6 (18 votes)

Why have the same mayonnaise-laden tuna when you can make a light, fresh salad that won't hold you back while you chase the kids around the yard?


Chopped Salad al Tonno Recipe

Makes: 4 servings, generous 2 cups each

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Ingredients

  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon garlic, salt
  • Freshly ground pepper, to taste
  • 8 cups chopped hearts of romaine
  • 2 medium tomatoes, diced
  • 1/2 cup sliced pimiento-stuffed green olives
  • 2 6-ounce cans chunk light tuna, drained (see Note)

Preparation

  1. Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat. Add tuna and toss again.

Tips & Notes

  • 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

Per serving: 258 calories; 13 g fat (2 g sat, 9 g mono); 53 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 428 mg sodium; 406 mg potassium.

Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (32% dv).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 3 very lean meat, 2 1/2 fat


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