Friday, May 14, 2010

Cool Spring Salad Recipe

American Institute for Cancer Research (AICR')s Weekly Health-e-Recipe email from:

Issue No. 288

Cool Spring Salad

Tuna and Bean Salad


This cool bean salad combines hearty garbanzo and cannellini beans with albacore tuna. It's easy to prepare, filled with flavorful herbs and offers a light and refreshing way to begin the spring season. Tuna is a great source of high quality protein and is low in saturated fat. The unexpected addition of olives in this version adds complex flavor to the dish and enhances the depth of both its taste and texture.

*Special populations, including pregnant women, nursing mothers and small children, should limit their albacore tuna consumption to no more than 6 ounces per week as part of their overall seafood intake of up to 12 ounces weekly.

Tasty Tuna and Bean Salad

  • 2 Tbsp. extra virgin olive oil
  • 3 cloves garlic, minced
  • 1/4 cup natural rice vinegar
  • Salt and ground black pepper, to taste
  • 1/2 can (about 8 oz.) no salt added garbanzo beans
  • 1/2 can (about 8 oz.) no salt added cannellini beans
  • 1 dozen kalamata olives, pitted
  • 1/2 medium red onion, sliced lengthwise into thin slivers
  • 2 Tbsp. coarsely chopped fresh mint
  • 2 Tbsp. coarsely chopped fresh Italian parsley
  • 1 (12 oz.) can solid white albacore tuna in water, drained
  • 1/4 cup chopped red bell pepper

In small bowl whisk together oil, garlic, vinegar, salt and pepper. Set aside dressing.

In medium bowl gently toss beans, olives, onion, mint and parsley. Add tuna and sufficient dressing to coat. Gently toss and drizzle additional dressing, if needed, to thoroughly coat. Add chopped red pepper and mix well. Cover and place in refrigerator for a minimum of 30 minutes up to 24 hours before serving.

Makes 4 servings.

Per serving: 310 calories, 13 g total fat (2 g saturated fat),
20 g carbohydrate, 26 g protein, 5 g dietary fiber, 330 mg sodium.


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