Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Tuscan-Style Tuna Salad

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

Your rating: None Average: 4.1 (281 votes)

This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.


READER'S COMMENT:
"This is also beautiful and tasty made with salmon and red kidney beans. Try using fresh fennel in the salad or minced tarragon for added flavor. "
Tuscan-Style Tuna Salad Recipe

Makes: 4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 2 6-ounce cans chunk light tuna, drained (see Note)
  • 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

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.
  • Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Nutrition

Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.

Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Budget
Make ahead instructions
Picnic
Quick (total 30 min. or less)
Health & Diet Considerations
High fiber
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Type of Dish
Main dish, fish/seafood
Salad, main dish
Total Time
15 minutes or less
Servings
4
Ethnic/Regional
Italian
Mediterranean
Main Ingredient
Beans/Legumes
Fish
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner