Quick white bean and tuna salad
Nutrition Facts
Serving Size About 1 cup
Calories 316
| Amount Per Serving | ||
| Monounsaturated fat | 5 g | |
|---|---|---|
| Saturated fat | 1.5 g | |
| Total fat | 10 g | |
| Sodium | 171 mg | |
| Cholesterol | 21 mg | |
| Dietary fiber | 6 g | |
| Protein | 19 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
White beans and whole-wheat croutons add fiber to this tuna salad.
Ingredients
(Serves 4)- 1/2 whole-grain baguette, torn into 2-inch pieces (about 1 cup)
- 2 tablespoons olive oil
- 1 can (16 ounces) cannellini beans, no salt added, drained and rinsed
- 2 small dill pickles, cut into bite-size pieces (about 2 tablespoons)
- 1 small red onion, thinly sliced (about 1/2 cup)
- 2 tablespoons red wine vinegar
- 1/4 teaspoon pepper
- 1 can (7 ounces) water-packed tuna, no salt added, drained and rinsed
- 2 tablespoons finely chopped fresh parsley
Directions
Heat broiler. Place the baguette pieces on a heavy cookie sheet and brush with 1 tablespoon of the oil. Place under broiler for about 1 to 2 minutes, until golden. Turn the bread pieces and broil for an additional 1 or 2 minutes.
In a large bowl, combine the remaining oil, beans, pickles, onion, vinegar and pepper. Fold in the broiled baguette pieces. Divide the mixture among four bowls and top with the tuna and parsley.