Email to Filus1217      

Mediterranean Tuna Antipasto Salad

Source of Recipe

.
Mediterranean Tuna Antipasto Salad

Eatingwell.com
Adapted from EatingWell: July/August 2009
191 reviews rated this recipe 4 of 5 stars
Makes: 4 servings
Active Time: 25 minutes - Total Time: 25 minutes

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

READER'S COMMENT:
"This is a nice light salad. It was particularly great served on a bed of arugula. It was a really nice balance of flavors. For the dressing, I used the juice of 1 lemon which was about 1/4 cup, plus about a teaspoon of dijon mustard,...

Ingredients:
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1-1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
Salt, to taste
8 cups mixed salad greens

Preparation:
1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.

Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.


Notes:
• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Per serving: 290 calories; 16 g fat (2 g sat, 11 g mono); 12 mg cholesterol; 28 g carbohydrates; 17 g protein; 9 g fiber; 361 mg sodium; 638 mg potassium. ++++ Carbohydrate Servings: 1 ++++Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat