Mediterranean tuna antipasto salad
When you think of the Mediterranean, images of wonderful scenery and lovely weather immediately come to mind. Add to this a diet that has been proven to reduce the risk for heart disease and other chronic conditions.
This recipe, adapted from Eating Well, has it all: healthy protein sources, vitamins and minerals, and best of all, no cooking required.
Whether you prepare it for 4 people or scale down to 1 or 2, this recipe will satisfy your craving for a cool, nutrient-dense meal on a warm day.
Add whole-grain low-sodium crackers or whole-grain pita bread to complement and enjoy.
Servings: 4
Ingredients
- 1 15-oz can of low-sodium, low-fat black beans
- 2 6-oz cans of water-packed chunk light tuna (or salmon, if preferred)
- 1 large red bell pepper
- 1/2 cup finely chopped red onion
- 1/2 cup chopped fresh parsley
- 4 teaspoons capers
- 1 1/2 teaspoon finely chopped fresh rosemary
- 1/2 cup lemon juice
- 4 tablespoons extra virgin olive oil
- Freshly ground pepper to taste
- 8 cup mixed salad greens
Directions
- Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons of oil in a medium bowl. Season with pepper.
- Combine the remaining 1/4 cup lemon juice and 2 tablespoons of oil in a large bowl.
- Add salad greens; toss to coat.
- Divide the greens among 4 plates. Top each with the tuna salad.
Nutrition information (per serving)
- Calories: 370
- Protein: 30 g
- Total carbohydrate: 31 g
- Total fat: 15 g (mostly from olive oil)
- Saturated fat: 2.2 g
- Cholesterol: 25 mg
- Sodium: 524 mg