Chopped Salad al Tonno

From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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?

4 servings, generous 2 cups each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

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 Ingredient note)

Preparation

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

Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, 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.

Nutrition

Per serving: 258 calories; 13 g fat (2 g sat, 9 g mono); 53 mg cholesterol; 8 g carbohydrates; 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).

1/2 Carbohydrate Serving

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