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Recipes

Tuna and White Beans with Minted Dressing
This easy-to-fix salad is perfect for a summer lunch or a light dinner. Start the meal with a chilled pureed vegetable soup and serve the salad with a crusty loaf of bread.
  • 1/2 cup chopped fresh mint
  • 1/2 cup plain low-fat yogurt
  • 3 tablespoons reduced-fat sour cream
  • 1 teaspoon grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 3/4 teaspoon pepper
  • 2 cans (6-1/8 ounces each) water-packed tuna--drained, flaked, and rinsed
  • 1 can (10-1/2 ounces) white kidney beans (cannellini), rinsed and drained
  • 1 large red bell pepper, diced
  • 1 cup shredded carrots
  • 1/2 cup diced red onion
  • 4 plum tomatoes, cut into wedges
  • 1 bunch arugula, tough stems removed

1. In a bowl, whisk together mint, yogurt, sour cream, lemon zest, lemon juice, garlic and black pepper. Stir in tuna, beans, bell pepper, carrots and onion.

2. Arrange tomatoes and arugula on a platter and top with tuna salad.


Nutritional Information
Per serving: 237 calories, 3g total fat, 1.2g saturated fat, 1g monounsaturated fat, 0.3g polyunsaturated fat, 6.2g dietary fiber, 31g protein, 21g carbohydrate, 38mg cholesterol, 421mg sodium.
Good source of: beta-carotene, fiber, potassium, selenium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
20