Wednesday, September 29, 2010

{soups-salads-and-salad-dressings} Mediterranean Tuna Salad Recipe

 


Mediterranean Tuna Salad Recipe

"In spite of a long list of ingredients, this salad is very quick to
prepare." You'll love the fresh flavors. —Renee Nash,
Snoqualmie, Washington

This recipe is:

Healthy

Quick

* 4 Servings
* Prep/Total Time: 25 min.

Ingredients

* 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
* 3 celery ribs, chopped
* 1 small sweet red pepper, chopped
* 4 green onions, chopped
* 2 tablespoons olive oil
* 2 tablespoons balsamic vinegar
* 2 tablespoons spicy brown mustard
* 1/2 teaspoon dried basil
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 2 cans (5 ounces each) white water-packed tuna
* 4 cups shredded lettuce
* 1/2 cup crumbled feta or blue cheese, optional

Directions

* In a large bowl, combine the beans, celery, red pepper and onions.
In a small bowl, whisk the oil, vinegar, mustard, basil, salt and
pepper. Pour over bean mixture; toss to coat. Gently stir in tuna.
* Serve over lettuce. Sprinkle with cheese if desired. Yield: 4
servings.

Nutrition Facts: 1-1/2 cups tuna salad with 1 cup shredded lettuce
(calculated without cheese) equals 282 calories, 11 g fat (2 g saturated
fat), 30 mg cholesterol, 682 mg sodium, 23 g carbohydrate, 6 g fiber, 23
g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1
fat.

Mediterranean Tuna Salad published in Healthy Cooking August/September
2010, p15

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