This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.
|Prep Time:||10 minutes|
|Ready in:||10 minutes|
|Yield:||4 servings, 1 cup each|
|Ease of Prep:||Easy|
|2 6-ounce cans chunk light tuna , drained|
|1 15-ounce can small white beans , such as cannellini or great northern, rinsed (see Ingredient note)|
|10 cherry tomatoes , quartered|
|4 scallions , trimmed and sliced|
|2 tablespoons extra-virgin olive oil|
|2 tablespoons lemon juice|
|1/4 teaspoon salt|
|Freshly ground pepper to taste|
- Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Cover and refrigerate for up to 2 days.
Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.
Health Advantages: low calorie, low carb, high fiber, low sat fat, low cholesterol, low sodium, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||253 cal||Carbohydrate Servings:||1|
|Carbohydrates:||20 g||Dietary Fiber:||6 g||Cholesterol:||53 mg|
|Fat:||8 g||Sodium:||453 mg||Saturated Fat:||1 g|
|Protein:||31 g||Potassium:||451 mg||Monounsaturated Fat:||5 g|
|Nutrition Bonus:||Fiber (25% daily value), Vitamin C (20% dv).|
|Exchanges:||1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat|