Mediterranean Tuna Antipasto Salad Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

total:

25 mins

Servings:

4

Ingredients

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • ½ cup finely chopped red onion
  • ½ cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 ½ teaspoons finely chopped fresh rosemary
  • ½ cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • ¼ teaspoon salt
  • 8 cups mixed salad greens

Directions

    Step 1

    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

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 Facts

Per Serving: 306 calories; protein 14.8g; carbohydrates 28.5g; dietary fiber 7.5g; sugars 4.1g; fat 15.9g; saturated fat 2.2g; cholesterol 14.8mg; vitamin a iu 4960.9IU; vitamin c 96.5mg; folate 223.4mcg; calcium 114.8mg; iron 4mg; magnesium 72.8mg; potassium 751.9mg; sodium 467.2mg; thiamin 0.2mg. Exchanges:

1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat

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