Fresh Tuna Salad
Contributed By Sandy | Published: Jul 23, 2005
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Fresh Tuna Salad
Fresh or canned tuna is a great source of protein because it is low in
saturated fat, the kind of fat that promotes heart disease. Multigrain
bread, which is higher in fiber than white, is used to make some tasty
croutons for this easy, main course salad.
*A food pyramid recipe
Ingredients:
Two (1-ounce) slices multigrain bread
Cooking spray
One (1 pound) tuna steak (about ¾-inch thick)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/3 cup low-fat Italian salad dressing
1/2 teaspoon dried tarragon
8 cups mesclun salad greens
2 cups cherry tomatoes, halved
1/4 cup sliced red onion
Directions:
Coat both sides of bread with cooking spray; toast. Cut into 1-inch pieces.
Sprinkle tuna with salt and pepper; coat with cooking spray. Heat a
nonstick skillet coated with cooking spray over medium-high heat; cook
tuna two minutes on each side or until desired degree of doneness. Cool
five minutes; cut into 1-inch cubes.
Combine dressing and tarragon in a small bowl. Combine greens,
tomatoes, and onion in a bowl; toss with dressing. Add tuna and bread;
toss well.
Recipe makes four servings, 2-1/2-cups each.
Nutrition information per serving:
Calories: 214
Total Fat: 4.1g
Saturated Fat: 0.7
Protein: 30.4g
Carbohydrate: 14.5g
Fiber: 4.3g
Cholesterol: 52mg
Sodium: 601mg
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