Tuna & White Bean Salad

From EatingWell: March 1998, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

4 servings, 1 cup each

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

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
1/4 cup chopped red onion
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh basil

Preparation

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.

Nutrition

Per serving: 226 calories; 8 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 21 g carbohydrates; 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).

1 Carbohydrate Serving

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