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Tuna Salad with Pico de Gallo




Source of Recipe


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Tuna Salad with Pico de Gallo

heart.org/simplecooking.
© 2015 American Heart Association
Exchanges
Serves 4

This Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables!

Ingredients
• 13 oz. canned, reduced-sodium tuna, packed in water, (2 6.5-ounce cans), drained
• 2 medium tomatoes, diced OR 14.5 oz. canned, no-salt-added, diced tomatoes, (1 can)
• 1 green jalapeño pepper, (can use half to reduce spiciness) , seeded, finely chopped
• 1 small red onion, finely chopped
• juice of 1 lemon or lime
• 2 Tbsp. fresh cilantro, chopped
• 1 clove garlic, fresh OR from jar, minced
• 1/4 tsp. black pepper
• 1 head romaine or other lettuce, separated into leaves, washed
• 2 medium tomatoes, sliced into wedges, 6 per tomato
• 1 large cucumber, peeled and cut into quarter-inch rounds

Directions:
1. Put drained tuna into a bowl and break up the fish using the back of a fork.

2. Pico de gallo: In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon or lime, garlic, red onion, minced garlic and black pepper.

3. Combine the tuna with the pico de gallo.

4. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on each plate and scoop the tuna salad with pico de gallo onto the lettuce leaves.

5. Arrange the sliced tomatoes and cucumbers on the plate and serve.

Tips:
• You can use any water-packed bonito, skip jack or tuna for this salad. Chunk light tuna can be more affordable than albacore tuna . This salad will keep in the refrigerator for a day or two.

• Try serving this over finely chopped green cabbage or mixed salad greens, in a sandwich or wrap, or with an avocado and tomato salad.

• You can add some dried chile de arbol to your pico de gallo for more Latin spice.

One serving equals: Calories 187; Total Fat 3.6 g (Saturated Fat 0.9 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.4 g, Monounsaturated Fat 0.8 g); Cholesterol 39 mg; Sodium 108 mg; Carbohydrates 15 g; Fiber 6 g; Sugars 7 g; Protein 26 g ++++ Exchanges: 3 vegetable, 3 lean meat