Tuna & Artichoke Salad

From EatingWell: May/June 1995 — Subscribe Now!

An unusual and rich flavor combination; serve this salad with sliced tomato on French bread.

5 servings

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

1 12-ounce can chunk light tuna in water (or two 6-ounce cans), drained and flaked (see Note)
1 16-ounce can artichoke hearts, drained and chopped
1/4 cup chopped black olives, preferably imported Kalamata
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, artichoke hearts, olives, mayonnaise, lemon juice and oregano in a 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: 157 calories; 4 g fat (1 g sat, 0 g mono); 20 mg cholesterol; 9 g carbohydrates; 19 g protein; 2 g fiber; 668 mg sodium; 166 mg potassium.

Nutrition Bonus: Selenium (78% daily value).

1/2 Carbohydrate Serving

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