Chopped Salad al Tonno

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

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?

Makes: 4 servings, generous 2 cups each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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

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

More From EatingWell

Protein-Packed Dinner Recipes

Recharge after a long day or intense workout with one of our...

Healthy Memorial Day Recipes

This Memorial Day, throw a barbecue or picnic with these...

Thai Chicken Recipes

Try making Thai at home with these easy Thai chicken recipes...

Thai Vegetarian Recipes

The flavors of Thai food, including red curry, peanut butter...
Thanksgiving Drink Recipes

If you need new ideas for drinks to serve at Thanksgiving...

Thanksgiving Casseroles That Won’t Pack on the Pounds

Casseroles, such as sweet potato casserole and green bean...

Healthy Ricotta Recipes

Ricotta isn’t just for lasagna and cannoli. With these...

Healthy Fish Taco Recipes

Take a break from classic taco fillings and try making a...
Easy Wild Rice Recipes

Use wild rice in a variety of healthy side dishes, including...

Stuffed Chicken Breast Recipes

Stuffing a chicken breast is relatively simple, but your...

Easy Cornbread Recipes

Cornbread is a Southern favorite, whether served hot out the...

Homemade Ice Cream Recipes

Whether you enjoy tried-and-true flavors or like to...
Healthy Strawberry-Rhubarb Recipes

Strawberries and rhubarb are a match made in heaven and...

Healthy Salmon Fillet Recipes

Cooking salmon at home is easy with our healthy salmon fillet...

Healthy Muffin Tin Recipes

Muffin tins are great for making more than just muffins,...

Thanksgiving Potato Recipes

No Thanksgiving dinner table is complete without a bowl of...