{"id":360,"date":"2011-07-26T14:10:02","date_gmt":"2011-07-26T19:10:02","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=360"},"modified":"2016-03-03T18:02:08","modified_gmt":"2016-03-03T23:02:08","slug":"salads-for-summer-tuscan-tuna-salad","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2011\/07\/26\/salads-for-summer-tuscan-tuna-salad\/","title":{"rendered":"Salads for Summer: Tuscan Tuna Salad"},"content":{"rendered":"

By June Duan, Sargent Student, Sargent College<\/a><\/p>\n

\"Sargent<\/p>\n

Light, indulgent and well-balanced. This northern Italian twist on simple tuna salad will surely leave you licking the mixing spoon. And there\u2019s about a thousand different ways to eat it too. Prepare it whenever you need a refreshingly crisp and creamy dish with lots of lean protein and monounsaturated fat ( the good stuff). Spread out generous pats onto whole-grain crackers or a crunchy bed of romaine lettuce. Tuck it inside a whole-grain tortilla and juxtapose the creaminess with some crispy fresh-cut vegetables and a sprinkling of feta cheese. Be adventurous and replace the scallions with red onions for more crunch. Add a few shakes of oregano for the faintest hint of that classic warm, balsamic aroma.<\/p>\n

This salad keeps well in the refrigerator for several days, so you can try all these combinations and more. Go wild. Experiment.<\/p>\n

Tuscan-Style Tuna Salad<\/strong> by Dietetic Intern Ashley Packer<\/p>\n

INGREDIENTS<\/p>\n

2 6-ounce cans chunk light tuna in water, unsalted, drained<\/p>\n

1 15-ounce can small white beans, such as cannellini or great northern, rinsed<\/p>\n

18 cherry tomatoes, quartered<\/p>\n

4 scallions, trimmed and sliced<\/p>\n

2 tablespoons extra-virgin olive oil<\/p>\n

2 tablespoons lemon juice<\/p>\n

\u00bc teaspoon salt<\/p>\n

Freshly ground pepper, to taste<\/p>\n

PREPARATION<\/p>\n

1.\u00a0\u00a0\u00a0\u00a0\u00a0 Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.<\/p>\n

NUTRITION FACTS (per 1 cup serving)<\/p>\n\n\n\n\n\n\n\n\n\n
Calories<\/strong><\/td>\n260<\/td>\n<\/tr>\n
Fat<\/strong><\/td>\n9 g<\/td>\n<\/tr>\n
Saturated Fat<\/strong><\/td>\n1 g<\/td>\n<\/tr>\n
Protein<\/strong><\/td>\n27 g<\/td>\n<\/tr>\n
Carbohydrate<\/strong><\/td>\n19 g<\/td>\n<\/tr>\n
Fiber<\/strong><\/td>\n5 g<\/td>\n<\/tr>\n
Sodium <\/strong><\/td>\n230 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

MEAL PLANNING EQUIVALENTS<\/p>\n\n\n\n\n\n
Protein<\/strong><\/td>\n4 ounces<\/td>\n<\/tr>\n
Oil<\/strong><\/td>\n1.5 tsp<\/td>\n<\/tr>\n
Vegetables<\/strong><\/td>\n1\/2 cup<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Tips and Serving Ideas: <\/strong><\/p>\n

    \n
  1. For a sweeter salad, add \u00bc cup golden raisins. For added fiber and increased \u201cfilling power,\u201d add \u00bd – 1 cup of chopped vegetables (e.g., bell pepper, zucchini).<\/li>\n
  2. Instead of scallions, try using \u00bc of a regular red onion. If you have extra red onion left over from the Napa Valley Chicken Salad this is a perfect time to use it!<\/li>\n
  3. Serve salad with whole-grain crackers or on a bed of romaine lettuce; you can also make a wrap using a whole-grain tortilla, some lettuce, and a sprinkling of feta cheese<\/li>\n
  4. This salad stores well in the refrigerator for several days and can be used for lunches throughout the week!<\/li>\n<\/ol>\n

    Recipe from EatingWell<\/em>.<\/p>\n