Tuesday, July 17, 2012

Recipe: Mediterranean Tuna Antipasto Salad for Two

Ingredients

  • 7 ounce(s) beans, such as chickpeas, black-eyed peas, or kidney beans, rinsed
  • 1 can(s) (5 to 6 ounces) water-packed chunk light tuna, drained and flaked (see Tips & Techniques)
  • 1/2 large red bell pepper, finely diced
  • 1/4 cup(s) finely chopped red onion
  • 1/4 cup(s) chopped fresh parsley, divided
  • 2 teaspoon(s) capers, rinsed
  • 3/4 teaspoon(s) finely chopped fresh rosemary
  • 4 tablespoon(s) lemon juice, divided
  • 2 tablespoon(s) extra-virgin olive oil, divided
  • Freshly ground pepper to taste
  • 1/8 teaspoon(s) salt
  • 4 cup(s) mixed salad greens

Directions
  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 2 tablespoons lemon juice, and 1 tablespoon oil in a medium bowl. Season with pepper. Combine the remaining 2 tablespoons lemon juice, 1 tablespoon oil, and salt in a large bowl. Add salad greens; toss to coat. Divide the greens between 2 plates. Top each with the tuna salad.

    Carb Servings: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).

Calories326
Total Fat17g
Saturated Fat2g
Cholesterol17mg
Sodium652mg
Total Carbohydrate28g
Dietary Fiber10g
Sugars--
Protein22g
Calcium


Tips & Techniques
Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light tuna is considered safe.

source: delish.com

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