Tuna, walnuts and canola oil provide an abundance of heart-healthy omega-3 fatty acids in this appealing salad.
Prep Time: 20 minutes
Cooking Time: 30 minutes
Yield: 2 servings
Ingredients:
2 tablespoons cider vinegar
1 tablespoon canola oil
1½ teaspoons minced garlic
1 orange
1 6-ounce can albacore tuna packed in water, drained
¾ cup thinly sliced cucumber
¼ medium red onion, thinly sliced (½ cup)
2 tablespoons chopped, pitted olives (optional)
1⁄8 teaspoon crushed red pepper
3 cups torn bibb lettuce or mixed salad greens
2 teaspoons chopped walnuts, toasted
Preparation:
- In a medium bowl whisk together vinegar, oil and garlic. Working over the bowl containing the vinegar mixture, section orange, allowing juices and orange sections to fall into the bowl. Add tuna, cucumber, onion, olives (if desired) and red pepper. Cover and refrigerate for 30 minutes to 2 hours.
- Add greens to tuna mixture. Toss to combine. Arrange on 2 serving plates. Sprinkle with walnuts.
Per Serving (about 2¼ cups):
calories: 268; 106 calories from fat
total fat: 12 g; 1 g saturated fat, 0 g trans fat
cholesterol: 36 mg
sodium: 329 mg
total carbohydrates: 17 g;
fiber: 4 g
sugars: 9 g
protein: 23 g
vitamins: vitamin A (60% DV), vitamin C (80% DV)
minerals: calcium (8% DV), iron (10% DV)
exchanges: 0.5 fruit, 3 very lean meat, 2 vegetable, 2 fat
