Tuna & Artichoke Salad

May/June 1995

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

Tuna & Artichoke Salad

Makes: 5 servings

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  • 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


  1. Combine tuna, artichoke hearts, olives, mayonnaise, lemon juice and oregano in a bowl.

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.


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).

Carbohydrate Servings: 1/2

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

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