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Fast Diet Recipe: Tuna and White Bean Salad

04/29

Tuna White Bean Salad, 5:2 Diet, editbydesign.com

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 White Bean Salad, 5:2 Diet, editbydesign.com

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*.

Tuna White Bean Salad, 5:2 Diet, editbydesign.com

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.

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5 Comments leave one →
  1. Catherine permalink
    04/30 8:35 AM

    Oh my goodness. You got my brother to eat tuna fish!!!! I am very impressed. :) Yesterday was my second fast day and I made a spinach salad with oranges and a teeny tiny bit of crumbled goat cheese. Spinach never tasted so good.

    • 05/02 7:32 PM

      I had no idea he (once upon a time) didn’t like it! Your spinach salad sounds delish — what did you do for dressing?

  2. Catherine permalink
    05/02 9:00 PM

    Dressing: reserved oj, 1 tsp whole grain mustard, 1 tsp white wine vinegar, 1/2 tsp kosher salt, 2 Tbl EVOO. Calls for a pinch of sugar, which I omitted. (I also put in 1 small red onion, sliced into thin rings, into the salad).

  3. Catherine permalink
    05/03 8:43 AM

    Also, I am going to make the bean dish sans tuna. I think it will still be yummy!

  4. 06/09 4:21 PM

    Looks so good! I will have to give this a try.

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