A 5 ounce can of tuna packed in water, has a full 22 grams of protein–about 40 percent of your daily need–and only 100 calories. The half cup of beans adds just 100 calories, yet gives you 7 more grams of protein, plus fiber, calcium and iron along with great texture and taste. By drastically reducing the oil in the dressing, you get the lemon-mustard tang but only add 40 more calories.
Without counting calories in the tomatoes, cucumbers and greens–which I never count–this huge, easy and impressive salad has only 250 calories. Have a couple of slices of Wasa Bread with it for crunch and it’s a satisfying skinny meal!
ARUGULA, TUNA AND WHITE BEAN SALAD WITH LEMON-DIJON DRESSING
1 T. Dijon Mustard
2 T. fresh lemon juice
1 t. olive oil
1 cup sliced grape or cherry tomatoes
nice pinch of salt and red pepper flakes
1 shallot, sliced thin
1 Persian cucumber, sliced thin
1/2 cup cooked white beans
Mix your Dijon and lemon juice in the bottom of a big salad bowl and toss in the tomatoes. You want those tomatoes to weep some of their flavorful juices into the dressing while you quickly chop everything else. Give everything a healthy sprinkle of salt and a nice pinch of red pepper flakes.
Gently work in the tuna and you’re done.
PLAY WITH YOUR FOOD
If you have leftover salmon, use it rather than the tuna. A raspberry vinegar and few capers makes it unique.
Or leave out all of the fishies and use this as a simple side salad at a BBQ or on a brunch buffet….it really is delicious that way…
And, with fish or without, any bit of this salad left over is great inside of a 100 calories multi-grain wrap. Just sprinkle a little feta to add some heft for a quickie lunch.