Healthy Meal quick and easy Tuna Salad

 

Total PREP Time: 10 minutes

 

Nutritional Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat |

Low sodium | Heart healthy | High fiber | Gluten free |

 

Nutrition Guidelines: Ingredients 2 (6-ounce) cans chunk light tuna, drained:

Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury

than canned white albacore tuna. The FDA/EPA advises that women who are or might

become pregnant, nursing mothers and young children consume no more than 6 ounces of

albacore a week; up to 12 ounces of canned light tuna is considered safe.

 

Ingredients:

1 (15-ounce can) small white beans, such as cannellini or great northern, rinsed:

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.

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

 

Preparation:

1.Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and

pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

 

 

Tips & Notes

Cover and refrigerate for up to 2 days.

 

Nutrition Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium. Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv). Carbohydrate Servings: 1 Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat