Arugula, Tuna, and White Bean Salad

A healthy light meal that’s satisfyingly delicious – an easy no-cook meal! If eating away from home at a salad bar, top your veggie packed salad with tuna and/or beans to add in some protein to keep you full longer – remember to go light on the dressing. 

3 tablespoons fresh lemon juice
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon minced garlic
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon Dijon mustard
1 cup grape tomatoes, halved
1 cup thinly vertically sliced red onion
2 (6-ounce) cans tuna packed in water or olive oil, drained
1 (15-ounce) can cannellini beans, rinsed and drained
1 (5-ounce) package fresh baby arugula
2 ounces Parmigiano-Reggiano cheese, shaved

1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and mustard. Set aside.
2. In a large bowl, toss arugula with tomatoes, onions, tuna, and cannellini beans.
3. Top with cheese and drizzle the dressing on as desired.

Yield: 4 servings

Nutrition Information per Serving: 300 calories, 14 g total fat, 4.1 g saturated fat, 27.5 g protein, 15 g carbohydrate, 3.8 g fiber, 21 mg cholesterol, 709 mg sodium

Cooking Light, June 2010


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Filed under Nourish the Body

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