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Tuna and White Bean Salad

Photo: John Autry; Styling: Cindy Barr
Prep time 30 mins
Yield 4 servings

Ingredients

  • 20 asparagus spears
  • 1 tablespoon capers, drained
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 2 tablespoons white wine vinegar
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon butter, melted
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup cherry tomatoes, quartered
  • 1 (15-ounce) can organic white beans, rinsed and drained
  • 4 cups torn butter lettuce (about 1 head)
  • 2 (5-ounce) cans solid white tuna packed in olive oil, drained and broken into chunks

Nutrition Information

  • calories 270
  • fat 14.6 g
  • satfat 3.5 g
  • monofat 7.4 g
  • polyfat 2.5 g
  • protein 20.2 g
  • carbohydrate 16 g
  • fiber 5.6 g
  • cholesterol 24 mg
  • iron 2.4 mg
  • sodium 467 mg
  • calcium 65 mg

How to Make It

  1. Snap off tough ends of asparagus spears. Steam asparagus, covered, for 3 minutes. Drain and rinse with cold water; drain.

  2. Combine capers and the next 7 ingredients (through pepper) in a small bowl, stirring well with a whisk.

  3. Place 1/4 cup juice mixture, cherry tomatoes, and beans in a small bowl; toss gently to combine.

  4. Place 1 cup lettuce on each of 4 plates, and top each serving with 5 asparagus spears. Spoon about 1/2 cup white bean mixture over each serving, and divide tuna evenly among servings. Drizzle each salad with about 1 tablespoon remaining juice mixture.

  5. Sustainable Choice: Buy solid white (albacore) tuna. Look on the label for sustainable pole-caught fish.

Cook's Notes

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.