Grilled Tuna Over Green Bean, Tomato, and Chickpea Salad

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:
Recipe from Cooking Light

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Recipe Time

Hands On: 23 Minutes
Total: 23 Minutes

Nutritional Information

Amount per serving
  • Calories: 381
  • Fat: 14.7g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 7.4g
  • Protein: 37g
  • Carbohydrate: 27g
  • Fiber: 6g
  • Cholesterol: 46mg
  • Iron: 3mg
  • Sodium: 518mg
  • Calcium: 120mg

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. 1. Cook green beans in boiling water 4 minutes or until crisp-tender. Drain and rinse with cold water; drain well.
  2. 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. 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.

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