Fast Diet Recipe: Tuna and White Bean Salad
This salad cured my lifelong belief that canned tuna requires mayonnaise. The beans mellow the tuna, and the fresh lemon juice (a must!) brightens all the flavors. On fast days, we serve it on fresh spinach or in lettuce wraps; or, if we’re feeling particularly decadent, on a 100-calorie whole-grain sandwich bun.
Tuna and White Bean Salad
1 15-oz. can white beans (Great Northern or cannellini), rinsed and drained (385 cal.)
1 7-oz. can solid white albacore tuna packed in water (180 cal.)
1 cup chopped celery (19 cal.)
½ cup minced onion (32 cal.)
½ cup chopped red bell pepper (23 cal.)
Juice of one lemon (1 cal.)
½-1 Tbsp. white balsamic vinegar (2.5 – 5 cal.)
½ tsp. olive oil (12 cal.)
¼ tsp. garlic powder
¼-½ tsp. oregano
Salt and pepper
Place first five ingredients in a bowl. Pour lemon juice, vinegar and olive oil over contents in bowl; add garlic powder and oregano and toss gently to combine. Season to taste with salt and pepper.
Yield: About five, 1-cup servings approximately 130 calories each*.
Inspiration for this recipe comes from the Tuna, Bean, and Garlic Salad featured at ABCNews.com. I revised it to include more vegetables, flavor and crunch.
*I calculated calories using info from product packaging and caloriecount.about.com.