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. 

• Scientiļ¬c 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.


INGREDIENTS

• 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 

DIRECTIONS

1. Combine tuna, beans, tomatoes, scallions, lemon juice and salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

TIPS

• 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. 

Nutrition Facts 
Servings  
Serving size 1 cup
Calories 199
   
Total Fat 9 g
     Saturated Fat 1 g
     Polyunsaturated Fat
     Monounsaturated Fat
Cholesterol 17 mg
Sodium 555 mg
Potassium 549 mg
Total Carbohydrates 20 g
     Dietary Fiber 6 g
     Sugars  2 g
Protein  16 g

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