Quick white bean and tuna salad

Dietician's Tip

To change up this recipe, season with lemon pepper instead of plain pepper.

Ingredients

  • 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 316
Total carbohydrate: 23 g
Cholesterol: 21 mg
Dietary fiber: 6 g
Monounsaturated fat: 5 g
Protein: 19 g
Saturated fat: 1.5 g
Serving size: About 1 cup
Sodium: 171 mg
Total fat: 10 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Meats, poultry and fish: 1
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Aug 9, 2019


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