ARUGULA, WHITE BEAN AND TUNA SALAD WITH LEMON DIJON DRESSING

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One of the quickest and most filling salads you can make, this big bowl of lunch or simple supper is loaded with nutrition and flavor, but NOT calories.

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

2 big handfuls of baby arugula (or other flavorful leaves like mizuna, watercress or dandelion greens)

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.

Toss in the sliced shallot, the cucumbers, the beans and the greens and toss with your hands to coat. 

 

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.

 

 

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
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