Italian Bean and Tuna Salad

This Italian Bean and Tuna Salad is a great make ahead lunch dish!

I don’t know about you guys, but since the holiday season started a little over a month ago, I have gotten reacquainted with my fat pants.  I hate getting reacquainted with my fat pants. They make me feel fat.

Oh I can still squeeze myself into my regular pants, but I look like one of those gigantic muffins in a Starbucks pastry case. Muffin tops are only cute on muffins.

So, I have decided to get a head start on my new year’s resolution. I have been eating more carefully and carving out a few minutes of peace every now and then to hike my big butt on my mini stepper for a little exercise. It’s working so far I think. So, today’s tuna dish is all about being low calorie and filling.

I love this dish because it’s creamy and flavorful. I prefer the tiny tomatoes in this dish, especially in the middle of the winter, because they are sweeter. You may have to fiddle with the amount of vinegar and/or lemon juice you add to the dish depending on your tastes. By the way, this makes 4 servings and there is only 266 calories per serving .

Italian Bean and Tuna Salad

adapted from Mediterranean Light

1 small onion, thinly sliced

3 -4 T white wine vinegar

2 cups cooked white beans ( 19 oz. can)

1 ( 6 oz) can tuna in water, drained

1 cup cherry tomatoes, halved

2 garlic cloves, minced

juice of one lemon

4 T minced fresh parsley

1 T minced fresh sage

2 T olive oil

1 T plain low-fat yogurt

1 T capers, rinsed and monced

salt and pepper

spring mix ( to serve on)

Toss the onion with 2 T of vinegar and cover with water. Let sit for 30 minutes.

Drain.

Meanwhile mix the remaining ingredients together, add in onion.

Serve on a bed of greens!

 

Tuna and White Bean Salad
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Italian Bean and Tuna Salad

A light and easy make ahead lunch with juicy tomatoes and healthy tuna paired with creamy beans

adapted from Mediterranean Light

Prep Time 10 minutes
Total Time 10 minutes
Servings 4 servings
Calories 266 kcal

Ingredients

  • 1 small onion thinly sliced
  • 3 -4 T white wine vinegar
  • 2 cups cooked white beans 19 oz. can
  • 1 can tuna in water 6 oz, drained
  • 1 cup cherry tomatoes halved
  • 2 garlic cloves minced
  • juice of one lemon
  • 4 T minced fresh parsley
  • 1 T minced fresh sage
  • 2 T olive oil
  • 1 T plain low-fat yogurt
  • 1 T capers rinsed and minced
  • salt and pepper
  • 2 cups spring mix

Instructions

  1. Toss the onion with 2 T of vinegar and cover with water. Let sit for 30 minutes.
  2. Drain.
  3. Meanwhile mix the remaining ingredients together, add in onion.
  4. Serve on a bed of greens!
Nutrition Facts
Italian Bean and Tuna Salad
Amount Per Serving
Calories 266
* Percent Daily Values are based on a 2000 calorie diet.

 

jodiemo

Jodie is a wife, mom, writer and lover of chickens and gardens. She runs her family's winery by day and cooks and writes by night.

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