Recipe: Quick n’ Healthy Tuna Salad

This easy-to-make salad is a tasty way to get in your daily serving of beans (chickpeas) and garlic. Plus you’ll get a nice dose of heart-healthy omega-3’s from the tuna!

Food weight: 3.5 

Ingredients

Yield: 4 servings (serving size: ¼ of the recipe, 346 grams)

 Dressing:

• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• Juice from 1 lemon
• 4 cloves garlic, chopped into small pieces

 For the dressing: In a bowl, combine all dressing ingredients and whisk until blended. Place in large salad bowl.

 Salad:

• 1 small red onion, halved and sliced thinly
• 1 red pepper, sliced thinly
• 1 (12 ounce) can of white tuna in water, drained and flaked
• ½ cup sliced black olives
• 1 cup chick peas, rinsed and drained
• ¼ teaspoons salt
• ¼ teaspoon pepper
• ¼ cup fresh chopped parsley
• 2 bags (4 ounces each) of organic mixed baby greens

 Directions

For the salad: Add onion, pepper, tuna, olives, chick peas, parsley and salt and pepper to the salad bowl containing the dressing. Toss until mixed thoroughly. Place greens on a serving plate, dish out tuna salad onto greens and serve.
 

Nutritional Information (¼ of the recipe, 346 grams or ~ 1 ½ cups salad):
Food weight: 3.5, Calories: 348, Fat: 18 g, Cholesterol: 26 mg, Sodium: 682 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 27 g