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Chopped Salad al Tonno

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

Your rating: None Average: 4.5 (15 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

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

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)

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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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Recipe Categories

Type of Dish
Main dish, fish/seafood
Salad, main dish
Ethnic/Regional
Mediterranean
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
4
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Budget
Picnic
Quick (total 30 min. or less)
Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
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