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Tuna & White Bean Salad

March 1998, The EatingWell Diabetes Cookbook (2005)

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The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.



READER'S COMMENT:
"This was great. Served on one slice of sprouted bread and it made a perfect lunch. "
Tuna & White Bean Salad

Makes: 4 servings, 1 cup each

Active Time:

Total Time:

Ingredients

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 19-ounce can cannellini (white kidney) beans, rinsed
  • 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
  • 1/4 cup chopped red onion
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh basil

Preparation

  1. Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • 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: 226 calories; 8 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 16 g protein; 6 g fiber; 498 mg sodium; 157 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (16% dv), Vitamin C (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 very lean meat, 1 fat (mono)


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