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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Tuna and White Bean Salad

Cooking Light APRIL 2011

  • Yield: 4 servings
  • Prep time:30 Minutes

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

Preparation

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.

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

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.

Nutritional Information

Amount per serving
  • Calories: 270
  • Fat: 14.6g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 7.4g
  • Polyunsaturated fat: 2.5g
  • Protein: 20.2g
  • Carbohydrate: 16g
  • Fiber: 5.6g
  • Cholesterol: 24mg
  • Iron: 2.4mg
  • Sodium: 467mg
  • Calcium: 65mg
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Tuna and White Bean Salad recipe

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