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Tuscan-Style Tuna Salad

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

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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:

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

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


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