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Quick white bean and tuna salad

August 9, 2019

Recipe

White beans and whole-wheat croutons add fiber to this tuna salad.

Serves 4

To change up this recipe, season with lemon pepper instead of plain pepper.

Heat broiler. Place the baguette pieces on a heavy cookie sheet and brush with 1 tablespoon of the oil. Place under broiler for about 1 to 2 minutes, until golden. Turn the bread pieces and broil for an additional 1 or 2 minutes.

In a large bowl, combine the remaining oil, beans, pickles, onion, vinegar and pepper. Fold in the broiled baguette pieces. Divide the mixture among four bowls and top with the tuna and parsley.

1/2 whole-grain baguette, torn into 2-inch pieces (about 1 cup)
2 tablespoons olive oil
1 can (16 ounces) cannellini beans, no salt added, drained and rinsed
2 small dill pickles, cut into bite-size pieces (about 2 tablespoons)
1 small red onion, thinly sliced (about 1/2 cup)
2 tablespoons red wine vinegar
1/4 teaspoon pepper
1 can (7 ounces) water-packed tuna, no salt added, drained and rinsed
2 tablespoons finely chopped fresh parsley

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products 1 Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 2 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 316 Calories 23 g Total carbohydrate 21 mg Cholesterol 6 g Dietary fiber 5 g Monounsaturated fat Potassium 19 g Protein 1.5 g Saturated fat About 1 cup Serving size 171 mg Sodium 10 g Total fat