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
Diabetic Friendly
Prep/Total Time: 25 min.
Yield: 4 Servings
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) albacore white tuna in water
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 green 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.
Nutritional 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.
Originally published as Mediterranean Tuna Salad in Healthy Cooking August/September 2010, p15
"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
Diabetic Friendly
Prep/Total Time: 25 min.
Yield: 4 Servings
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) albacore white tuna in water
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 green 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.
Nutritional 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.
Originally published as Mediterranean Tuna Salad in Healthy Cooking August/September 2010, p15
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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Another Great Group of *~ Beth ~*
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