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Tuesday, May 17, 2011

Mediterranean Tuna Salad

My mom shared this recipe with me and it is most excellent if you are looking for something healthy for lunch or dinner. I am trying to cut down on carbs and load up on protein, fruits and veggies so this is really the perfect meal for me.

It is best the second day so it makes a perfect lunch to bring to work, which I did several times. I love that it is mayo-free and it is so good, I don't think you'll miss it!  I think I will play around with the ingredients and try out different combos. Maybe some sundried tomatoes and olives next time?



Ingredients:
Tuna
1 15 to 19 ounce can beans, such as chickpeas, black-eyed peas or kidney beans, drained and rinsed
2 5 to 6 ounce cans water-packed chunk light tuna, drained and flaked (I used Wild Planet sustainably caught skipjack light tuna which has less mercury than albacore white tuna, is dolphin and turtle safe, and is delicious)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley
1/4 cup capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/4 cup lemon juice
2 tbsp extra virgin olive oil
Freshly ground pepper, to taste

Salad
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
Freshly ground pepper, to taste
1/4 teaspoon salt
8 cups mixed salad greens

Directions:
In a medium bowl, combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, lemon juice and  olive oil. Season with pepper. Refrigerate for 2 hours or overnight.

When ready to serve, place salad greens in a large bowl. Combine lemon juice, olive oil, salt, and pepper. Drizzle mixture over salad greens and toss to coat. Divide salad mixture among four plates. Top with tuna mixture.

Servings: 4
Calories: 326

Adapted from Eating Well
 

Linked to Fudge Ripple Tuesday Night Supper Club

Labels: , ,

10 Comments:

Blogger anniebakes said...

mmm, gotta love a good recipe from a mom! anne

May 17, 2011 at 5:06 PM  
Blogger Susie said...

I love the idea of olives and sun dried tomatoes. I even think artichokes might be a great addition.

May 17, 2011 at 7:41 PM  
Blogger shopannies said...

wow this is such a special recipe with many additions i had never thought of
shopannies@yahoo.com

May 17, 2011 at 10:45 PM  
Anonymous Jessica said...

Sal makes something like this with cannellini beans. So good!

May 18, 2011 at 8:32 AM  
Blogger Kitchen Belleicious said...

Okay i am not a tuna fan but I think yo might have just changed my mind because that looks too good not to try!

May 18, 2011 at 8:52 AM  
Blogger Christina said...

@Susie Artichokes are a good idea!

May 18, 2011 at 9:46 AM  
Blogger Christina said...

@Jessica I thought about trying this out with different types of beans next time. Although, chickpeas are one of my favorites!

May 18, 2011 at 9:47 AM  
Anonymous Charissa said...

Ooh, I've been trying to eat more tuna...(for protein!). This looks fantastic...you have sparked a flame in my imagination!

May 21, 2011 at 12:43 AM  
Blogger Natalie said...

I love tuna salad and different variations...never tried one like this but I will be soon!

May 24, 2011 at 7:09 PM  
Anonymous Teri said...

Tuna salad is the best! I love that this is a little different! I'm going to try this very soon since I do eat quite a bit of tuna! Thanks for sharing!!

January 30, 2012 at 5:26 PM  

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C + C Marriage Factory: Mediterranean Tuna Salad

Mediterranean Tuna Salad

My mom shared this recipe with me and it is most excellent if you are looking for something healthy for lunch or dinner. I am trying to cut down on carbs and load up on protein, fruits and veggies so this is really the perfect meal for me.

It is best the second day so it makes a perfect lunch to bring to work, which I did several times. I love that it is mayo-free and it is so good, I don't think you'll miss it!  I think I will play around with the ingredients and try out different combos. Maybe some sundried tomatoes and olives next time?



Ingredients:
Tuna
1 15 to 19 ounce can beans, such as chickpeas, black-eyed peas or kidney beans, drained and rinsed
2 5 to 6 ounce cans water-packed chunk light tuna, drained and flaked (I used Wild Planet sustainably caught skipjack light tuna which has less mercury than albacore white tuna, is dolphin and turtle safe, and is delicious)
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley
1/4 cup capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/4 cup lemon juice
2 tbsp extra virgin olive oil
Freshly ground pepper, to taste

Salad
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
Freshly ground pepper, to taste
1/4 teaspoon salt
8 cups mixed salad greens

Directions:
In a medium bowl, combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, lemon juice and  olive oil. Season with pepper. Refrigerate for 2 hours or overnight.

When ready to serve, place salad greens in a large bowl. Combine lemon juice, olive oil, salt, and pepper. Drizzle mixture over salad greens and toss to coat. Divide salad mixture among four plates. Top with tuna mixture.

Servings: 4
Calories: 326

Adapted from Eating Well
 

Linked to Fudge Ripple Tuesday Night Supper Club

Labels: , ,