Tuna Cannellini Tomato Salad

Tuna Cannellini Tomato Salad

 

So it’s been one of those weeks, where we’re both short on time-again, ah!  And during these hectic days, we’ve also had moments when we can’t ignore those hunger pangs growling in the pit of our stomachs!  What’s a girl (or two of them?- who aren’t so much fun when they’re hungry 😉 ) to do?  Make this high protein pick–me-up can be made in a dash! With a quick trip to the pantry, this dish comes together in a matter of minutes. The trickiest part of this recipe is using the can opener. 😉 Talk about a cinch! The protein in this tasty salad from the tuna and cannellini beans works to help keep you full and these two ingredients offer a whole host of health-promoting benefits..

 

Tuna contains Omega-3 fatty acids, which reduce inflammation in the body. Tuna is also an excellent source of selenium, a powerful antioxidant that helps fight free radical damage.

 

Cannellini beans are a good source of thiamin, which is a vitamin crucial to metabolic reactions. Without thiamin, you would be running very low on energy. And of course, this “magical fruit” is full of fiber, which swells in your stomach for that fullness factor and cholesterol-lowering power.

For a truly heart healthy dish, always shop for low sodium and no-salt- added canned goods. (Standard canned goods are sneaky sources of sodium).

Pssst… if you’re looking for “lightened up” comfort foods that we’ve made them healthier and waistline-friendly—yet still scrumptious :), try our (Skinny Cauliflower Gratin or our Skinny Mac & Cheese or our Skinny Fried Rice)

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Tuna Cannellini Tomato Salad

 

This dish is the epitome of “delicious, in a flash”. Fast food never tasted so good!

 

Serves 4

 

Ingredients:

1 can cannellini beans, rinsed and drained

2 cans water-packed tuna, dried and broken into chunks

8 thick slices of large tomatoes

1/4 cup parsley leaves, roughly chopped

Zest of 1 lemon (we suggest using organic when using the zest/rind)

3 Tbs lemon juice

1 Tbs olive oil

1/2 tsp black pepper

Balsamic vinegar, for finishing

 

Directions:

In a medium-sized bowl, combine lemon juice, lemon zest, olive oil, and pepper to make the dressing. Mix well. Add tuna, cannellini beans, and parsley to the bowl with dressing, and toss until combined. Plate tomato slices, and top with tuna salad. Drizzle with balsamic vinegar just before serving.

Nutrition Facts Per Serving (One Serving = 2 Tomato Slices with Topping):

182 Calories,  16 g Carbohydrate,  20 g Protein,  5 g  Fat,  5 g Fiber,   5 g Sugar, 135 mg Sodium

Tuna Cannellini Bean Salad
 
Prep time
Total time
 
Simple and delicious salad that is fresh, light, and flavorful
Author:
Serves: 4 servings
Ingredients
  • 1 can cannellini beans, rinsed and drained
  • 2 cans water-packed tuna, dried and broken into chunks
  • 8 thick slices of large tomatoes
  • ¼ cup parsley leaves, roughly chopped
  • Zest of 1 lemon (we suggest using organic when using the zest/rind)
  • 3 Tbs lemon juice
  • 1 Tbs olive oil
  • ½ tsp black pepper
  • Balsamic vinegar, for finishing
Instructions
  1. In a medium-sized bowl, combine lemon juice, lemon zest, olive oil, and pepper to make the dressing. Mix well.
  2. Add tuna, cannellini beans, and parsley to the bowl with dressing, and toss until combined.
  3. Plate tomato slices, and top with tuna salad.
  4. Drizzle with balsamic vinegar just before serving.
Nutrition Information
Serving size: 2 tomato slices with topping Calories: 182 Fat: 5 g Carbohydrates: 16 g Sugar: 5g Sodium: 135mg Fiber: 5 g Protein: 20 g

 

 

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