Chopped Salad al Tonno

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Why have the same mayonnaise-laden tuna when you can make a light, fresh salad that won’t hold you back while you chase the kids around the yard?

Chopped Salad al Tonno
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 15 minutes

  • 1/4 cup lemon juice

  • 3 tablespoons extra-virgin olive oil

  • 1/2 teaspoon garlic, salt

  • Freshly ground pepper, to taste

  • 8 cups chopped hearts of romaine

  • 2 medium tomatoes, diced

  • 1/2 cup sliced pimiento-stuffed green olives

  • 2 6-ounce cans chunk light tuna, drained

Directions
  1. 4 servings, generous 2 cups each

  2. Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat. Add tuna and toss again.


Nutritional Facts

Servings
4
Per serving
Calories
256
Carbohydrates
8g
Fat
13g
Saturated Fat
2g
Monounsaturated Fat
9g
Protein
26g
Cholesterol
53mg
Dietary Fiber
3g
Potassium
375mg
Sodium
427mg
Added Sugars
0g
Exchanges
2 vegetable
3 very lean meat
2 1/2 fat
Carbohydrate Servings
1/2
Vitamin A (110% daily value)
Vitamin C (60% dv)
Folate (32% dv).

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1 reply

ohneclue
ohneclue 2013-09-10 19:28:42 -0500 Report

I make it similar to this recipe but without the EVOO and make up my own vinaigrette with apple cider vinegar, Italian seasoning packet, a little water and 2 packets sweetener to cut the acidity of the ACV. I use tuna a lot in many salads I make — quick, fast, always here and excellent source of preformed Niacin (B3). I also add a can of drained water pack light tuna to regular lettuce salads many times to get the protein in for a one bowl meal.