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!
Measuring Cups & Spoons
A Sharp Kitchen Knife
A Small Mixing Bowl
A Salad Bowl
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
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!
This a great ‘take to work’ lunch or light dinner.
• 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
Brief mention: “Results vary. This is not medical advice. Always consult your physician before making significant changes to your diet or exercise regimen.”
