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Tuscan Tuna & White Bean Salad

:  May/June 1995

Your rating: None Average: 4.4 (13 votes)

Juicy fresh tomatoes replace some of the usual olive oil in this traditional tuna and white bean salad.


READER'S COMMENT:
"Excellent! "
Tuscan Tuna & White Bean Salad Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons lemon juice
  • 2 cloves garlic, finely chopped
  • 2 teaspoons dried rosemary, crushed
  • 1 15-ounce can white beans (cannellini or Great Northern), rinsed
  • 2 plum tomatoes, chopped
  • 1/3 cup chopped fresh parsley, preferably Italian flat-leaf
  • 1 12-ounce can (or two 6-ounce cans) chunk light tuna in water, drained and flaked (see Note)

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Preparation

  1. Whisk together oil, lemon juice, garlic and rosemary in a bowl. Add beans, tomatoes and parsley and toss together. Gently stir in tuna.

Tips & Notes

  • 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: 178 calories; 8 g fat ( 1 g sat , 6 g mono ); 17 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 18 g protein; 4 g fiber; 338 mg sodium; 393 mg potassium.

Nutrition Bonus: Selenium (66% daily value), Vitamin C (18% dv).

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Entertaining, casual
Type of Dish
Main dish, fish/seafood
Salad, main dish
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
American
Italian
Mediterranean
Servings
6
Main Ingredient
Beans/Legumes
Fish
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
May/June 1995
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