Chopped Salad al Tonno
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Chopped Salad al Tonno
A light tuna salad inspired by the flavors of Italy, try it today.
Times
- Prep Time : 15 min min
- Ready Time : 15 min
Servings
Ingredients
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic salt
- Freshly ground pepper to taste
- 8 cups chopped hearts of romaine
- 2 medium tomatoes, diced
- 1/2 cup sliced pimiento-stuffed green olives
- 2 (6-ounce) cans chunk light tuna, drained (see Note)
Directions
Preparation
- Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat.
- Add tuna and toss again.
Tips
Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller skipjack or yellowfin fish, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
Per serving: 258 calories; 13 g fat (2 g saturated fat, 9 g mono unsaturated fat); 53 mg cholesterol; 8 g carbohydrates; 26 g protein; 3 g fiber; 428 mg sodium; 406 mg potassium
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (32% dv).
Exchanges: 2 vegetable, 3 very lean meat, 2 1/2 fat
Contributed by: EatingWell.com
Why have the same mayonnaise-laden tuna, when you can make a light, fresh salad that won’t hold you back while you chase the kids around the yard?
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Pareve , Main, Salads , Italian , Dinner Tonight, Make Ahead, No Cook , Budget, Gluten Free, Low Carb, Vegetarian , Fish, Vegetable , Eating Well
About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
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