Grilled Tuna Over Green Bean, Tomato, and Chickpea Salad

Grilled Tuna Over Green Bean, Tomato, and Chickpea Salad Recipe
Photo: Randy Mayor; Styling: Caroline Cunningham
This easy, high-protein meal comes together quickly following an after-work workout. If you exercise at midday, save leftovers for lunch.

Yield:

Serves 4 (serving size: 3 ounces tuna and about 1 cup bean mixture)
Total time: 23 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 23 Minutes
Total: 23 Minutes

Nutritional Information

Calories 381
Fat 14.7 g
Satfat 1.6 g
Monofat 3.1 g
Polyfat 7.4 g
Protein 37 g
Carbohydrate 27 g
Fiber 6 g
Cholesterol 46 mg
Iron 3 mg
Sodium 518 mg
Calcium 120 mg

Ingredients

12 ounces haricots verts
2 tablespoons toasted walnut oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon white balsamic vinegar
1 tablespoon water
2 teaspoons minced fresh garlic
1 1/2 teaspoons Dijon mustard
2 teaspoons honey
1/2 teaspoon kosher salt, divided
1 (15 1/2-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
2 cups grape tomatoes, halved
1/4 cup chopped walnuts, toasted
2 tablespoons shaved Parmigiano-Reggiano cheese
1 ounce sliced pitted kalamata olives
2 (8-ounce) tuna steaks (about 1 1/2 inches thick)
1/8 teaspoon black pepper
Cooking spray

Preparation

1. Cook green beans in boiling water 4 minutes or until crisp-tender. Drain and rinse with cold water; drain well.

2. Combine oil, next 6 ingredients, and 1/4 teaspoon salt in a bowl; stir with a whisk. Stir in beans, chickpeas, and tomatoes; toss. Sprinkle with walnuts, cheese, and olives.

3. Sprinkle tuna with remaining 1/4 teaspoon salt and pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Divide bean mixture evenly among 4 plates; top with sliced tuna.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Sidney Fry, MS, RD,

Cooking Light

June 2014
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