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Mediterranean Tuna Antipasto Salad
From EatingWell.com
Packed with protein and fiber, this tuna and bean salad is ready in a flash. Serve with warm, crusty bread or pack it in a pita for a sandwich. For an extra kick, add a pinch of crushed red pepper or cayenne.
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Nutritional Information
(per serving)
| Calories | 326 |
| Total Fat | 17g |
| Saturated Fat | 2g |
| Cholesterol | 17mg |
| Sodium | 652mg |
| Total Carbohydrate | 28g |
| Dietary Fiber | 10g |
| Sugars | -- |
| Protein | 22g |
| Calcium | -- |
Ken Burris
Ingredients
| U.S. | Metric | Conversion chart |
- 1 can(s) beans, such as chickpeas, black-eyed peas, or kidney beans, rinsed
- 2 can(s) water-packed chunk light tuna, drained and flaked (see Tips & Techniques)
- 1 large red bell pepper, finely diced
- 1/2 cup(s) finely chopped red onion
- 1/2 cup(s) chopped fresh parsley, divided
- 4 teaspoon(s) capers, rinsed
- 1.5 teaspoon(s) finely chopped fresh rosemary
- 1/2 cup(s) lemon juice, divided
- 4 tablespoon(s) extra-virgin olive oil, divided
- Freshly ground pepper to taste
- 1/4 teaspoon(s) salt
- 8 cup(s) mixed salad greens
Directions
- Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice, and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil, and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
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.
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