Refresh yourself with cool salads on a warm summer evening. This Tuscan bean and tuna salad is a delightful combination of healthful ingredients. Italian canned tuna is excellent and, if you are near a specialty sop that sells it, pick up a can for this recipe. Otherwise, use a good quality, all-white-meat tuna. Red onion lends texture and flavor to the salad. The zucchini and tomato salad is an easy and colorful dish. Dried oregano and fresh parsley are used in the salad. Chop the oregano with the parsley. The juices from the parsley will help to release the flavor of the dried herb. Here’s a tip: be sure your dried herb s are less than 6 months old.
Tuscan tuna and bean salad
Ingredients:
 2 16 oz can small white beans, cannellini or navy (about 4 cups) or
½ medium onion sliced, (about ½ cup)
2 6 1/2 ounce can white meat tuna
2/3 cup reduced-fat olive oil and balsamic vinegar dressing
Freshly ground black pepper
1 cup chopped fresh parsley, divided
1 head red leaf lettuce, washed and dried
1tsp. A+D Seasoning
Directions:
Rinse and drain the beans. Place in a serving bowl and add the onion.
Drain the tuna and break into large flakes. Add t the beans.
Add dressing, a little pepper to taste and half the parsley. Gently toss without breaking the beans. Arrange the lettuce leaves on a serving platter and spoon the salad over the leaves. Sprinkle remaining parsley on top.
Makes 4-6 servings.
Helpful hints:
Any type of white bean can be used. Navy or great northern are fine. Chopped parsley is used in both recipes. Chop at one time and save 1 tablespoon for side dish. Chip this 1 tablespoon again with the dried oregano. Use fresh oregano, if available. It will give extra flavor to the salad. Any type of lettuce can be used for the tuna dish.
Approximate nutritional values per serving:
477 calories (9% from fat),
5 grams fat (1 saturated,
1 monounsaturated),
32 milligrams cholesterol,
46 grams protein,
65 grams carbohydrates,
17 grams fiber,
886 milligrams sodium. |
