NUTRITION PROFILE:
Low Calorie
| Low Carb
| High Fiber
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Healthy Weight
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.
Makes 4 servings, 1 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
2 6-ounce cans chunk light tuna, drained
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
Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
NUTRITION INFORMATION: Per serving: 253 calories; 8 g fat (1 g sat, 5 g mono); 53 mg cholesterol; 20 g carbohydrate; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.
Nutrition bonus: Fiber (25% daily value), Vitamin C (20% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat
TIP: 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.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.
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