Cool Italian Tuna, Bean and Arugula Salad

What makes this “Italian” tuna salad? The recipe calls for tuna packed in olive oil, the way it’s most often found in Italy. If you can find and afford it, look for jars of tuna imported from that nation. It is meatier and more flavorful than tuna packed in water (and therefore higher in fat). Keep the recipe for the vinaigrette on hand too, as it’s a classic combination that works well on any greens.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 301
Fat: 14.5g
Saturated fat: 4.1g
Monounsaturated fat: 6.7g
Polyunsaturated fat: 2.8g
Protein: 27.5g
Carbohydrate: 15g
Fiber: 3.8g
Cholesterol: 21mg
Iron: 2.5mg
Sodium: 709mg
Calcium: 263mg

CLICK TO DOWNLOAD
AND PRINT THIS RECIPE





Ingredients:

3 tablespoons fresh lemon juice
1½ tablespoons extra-virgin olive oil
½ teaspoon minced garlic
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon Dijon mustard
1 cup grape tomatoes, halved
1 cup thinly vertically sliced red onion
2 (6-ounce) cans Italian tuna packed in olive oil, drained and broken into chunks
1 (15-ounce) can cannellini beans, rinsed and drained
1 (5-ounce) package fresh baby arugula
2 ounces Parmigiano-Reggiano cheese, shaved

PREPARATION:
1. In a large bowl, make a vinaigrette by whisking together lemon juice, olive oil, garlic, salt, pepper and mustard.
2. Add tomatoes, onion, tuna, beans and arugula to the vinaigrette, then toss together. 
3. Serve topped with cheese.

Serves 4 (2¼ cups each)







If it meets our criteria,
we’ll publish it on
the FitFamily site!
CLICK HERE TO SUBMIT



Get recipes from the
FitFamily archives!
If you missed any
of our previously
posted recipes,
CLICK HERE
to view them.
Bon appetite!