• (775) 772-9395
  • nina@ninacucina.com
  • Tuna & White Bean Salad

    Tuna & White Bean Salad

     

    Tuna & White Bean Salad

    Serves 6

     

    My dad used to make me Tuna and White Bean Salad ~ this is my version…. This is a high-protein (24 grams/serving), high-fiber (8 grams/serving) salad filled with crunchy vegetables that is filling! It’s a great take-to-work salad – it will get you through your day!

     

    What You’ll Need:

    Measuring Cups & Spoons

    A Sharp Kitchen Knife

    A Small Mixing Bowl

    A Salad Bowl

     

    Ingredients:

    2 (6 Ounce) Cans Line Caught Tuna, Drained

    2 (15 Ounce) Cans White Beans (Cannellini Beans), Drained

    1 Medium Red Onion, Sliced

    1 Fennel Bulb, Cored & Sliced

    1/4 Cup Capers

    10 Large Black Olives, Pitted & Sliced

    1/4 Cup Fresh Basil, Chopped

    10 Sun Dried Tomatoes in Oil, Sliced

    2 Tbsp Lemon Juice

    2 Tbsp Dijon Mustard

    1/4 plus 2 Tbsp Cup Extra Virgin Olive Oil

    1/4 plus 2 Tbsp Vegetable Broth

     

    How To Put It Together:

    1) Start by making your dressing: In a small, add the lemon juice and Dijon; whisk until emulsified. While whisking, pour in the extra virgin olive in a steady stream, beating all the while to emulsify; set aside.

     

    2) Into a salad bowl, break up the tuna into bite-size pieces, add the white beans, sliced red onion, sliced fennel bulb, capers and olives.

     

    3) Pour the dressing over the salad; toss lightly. Sprinkle basil on top; toss one more time.

     

    4) Serve and enjoy!

     

    Nina’s Tasty Tip:

    This a great ‘take to work’ lunch or light dinner.

     

    Nutrition:

    383 Calories
    24 grams of Protein
    34 grams of Total Carbohydrates
    1 gram of Sugar
    9 grams of Fiber
    18 grams of Total Fat
    3 grams of Saturated Fat
    0 grams of Trans Fat
    24 mg of Cholesterol
    638 mg of Sodium
    60% RDA Selenium
    42% RDA Manganese
    31% RDA Iron
    28% RDA Vitamin K
    28% RDA Phosphorus
    28% RDA Potassium
    27% RDA Sodium
    26% RDA Magnesium
    25% RDA Folate
    22% RDA Copper
    21% RDA Vitamin C
    20% RDA Niacin
    19% RDA Vitamin E
    15% RDA Calcium
    13% RDA Zinc
    13% RDA Vitamin B6
    11% RDA Vitamin B12
    11% RDA Thiamin
    • Glycemic load: 13
     
     

    Share with the World!
    Email this to someonePrint this pageShare on FacebookTweet about this on TwitterPin on PinterestShare on Yummly
Healthy Eating + Fit Living = Being Well