Healthy Living Recipe: Tuscan-Style Tuna Salad
Darlene DeWitt, Registered Dietitian from Avera Medical Group Worthington/Access Family Medical Clinic joins us with a healthy food recipe and topic. May is International Mediterranean Diet Month, a time which generates awareness of the delicious foods and wide-ranging health benefits associated with the Mediterranean Diet.
• Scientiﬁc evidence shows that it can help with weight loss, reduce risk of heart disease, high blood pressure and cancer. A Mediterranean diet usually is composed of specific grains, fruit, vegetables, beans and nuts, dairy, heathy fats and seafood.
• 2 6-ounce cans chunk light tuna, drained (see Note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• ½ tsp garlic powder
• ¼ teaspoon salt
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• Freshly ground pepper, to taste
1. Combine tuna, beans, tomatoes, scallions, lemon juice and salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
• Make Ahead Tip: Cover and refrigerate for up to 2 days.
• Notes: 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.
• 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.
|Serving size||1 cup|
|Total Fat||9 g|
|Saturated Fat||1 g|
|Total Carbohydrates||20 g|
|Dietary Fiber||6 g|