Katie's Healthy Bites: Tuna & White Beans by Katie Cavuto-Boyle in Katie's Healthy Bites, No-Cook Choices, October 4, 2009
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Canned tuna is pantry staple in my house because it works as the foundation for many quick and easy meals, including this tuna and white bean salad. I toss in a few fresh ingredients, and you’d never know dinner came from a can.
When shopping for canned tuna, I opt for albacore, packed in water with no sodium added. If you prefer a tuna packed in oil, omit the tablespoon of oil from the recipe below.
A few other tips… I love adding beans to a tuna salad because they add carbohydrates, fiber and even some more protein — making the dish a complete meal. Skip the salt shaker in this dish; the canned products and Dijon mustard have enough sodium on their own. Some fresh herbs, a robust vinegar and sweet vegetables add simple but appealing flavor.
Tuna and White Bean Salad
2 6-ounce cans of tuna, packed in water and no salt added
1 15-ounce can of organic navy beans, rinsed and drained
1 large roasted pepper, sliced (or 2 medium peppers)
1 cup cherry tomatoes, halved
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
10 basil leaves, chiffonade (or thinly sliced)
Pepper to taste
Drain the tuna and place it in a mixing bowl. Add the beans, tomatoes and peppers to tuna. In a separate bowl, combine the vinegar, mustard and oil. Whisk together, add to the tuna mixture and toss. Season with basil and fresh cracked pepper, toss again and serve.
Fat: 4.4 grams
Saturated Fat: .72 grams
Protein: 27 grams
Carbohydrates: 20 grams
Cholesterol: 25 milligrams
Sodium: 252 milligrams
Fiber: 6.3 grams