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Cannellini Bean and Tuna Mixed Green Salad

Macros / Serving Size

Protein 34.01 g | Fat 22.19 g | Carbs 45.54 g

% Calories of Macros / Serving Size

Calories 494 | Protein 26 % | Fat 39 % | Carbs 35 %

Nutrients / Serving Size

Fiber 13.49 g | Sodium 527.82 mg | Sat. Fat 3.22 g

Ingredients (Serves 4)

  • 13-14 oz. canned low-sodium cannellini beans
  • 12 oz. canned tuna, in water
  • 1 cup fresh shredded carrots
  • 12 oz. frozen broccoli florets, thawed
  • ¼ red or yellow onion, diced
  • ½ cup fresh basil leaves
  • 10 oz. fresh arugula
  • 1 Granny Smith apple, cored, peeled and diced
  • 7 oz. canned black olives, sliced (optional)
  • ¼ cup sun flower seed kernels (preferably no added salt)
  • 1 tbsp. fresh squeezed lemon juice
  • Zest of half a lemon (optional)
  • 1 tbsp. dried Italian seasoning
  • ¼ cup olive oil
  • 1 tbsp. balsamic vinegar
  • 2 garlic cloves, minced
  • 2 dashes black pepper
  • 2 dashes table salt (optional)

Directions

  1. Drain the canned beans and place the beans in a large mixing bowl.
  2. Add the produce and toss to mix ingredients evenly. Drain the tuna and olives (if using), and add to the produce and bean mix. Add the sunflower seeds.
  3. In a container that has a lid, add the oil, lemon juice and zest (if using), vinegar, Italian seasoning, minced garlic and salt (if using) and pepper. Cover and shake vigorously to mix the ingredients. Pour the dressing over the salad and gently toss to cover all ingredients.
  4. Serve by placing ¼ of the ingredients in a bowl.

Notes

  • The flavors of this salad will blend nicely and the arugula will wilt a bit, which is desired by some, if allowed to rest in the refrigerator for a few hours, covered. This recipe can be made in advance, just reserve adding the apples until serving time and then
  • toss them in.
  • Perfect to plan for office lunches for a couple of days. Just add the apples, in the morning, mix and cover.
  • The optional ingredients will increase the sodium content of this dish. Adding the olives will increase the calories. The nutrition information does not include the optional items.
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