White Bean and Tuna Salad with Arugula

ingredients

2 cups washed and dried arugula leaves

2 cups canned white beans (navy, garbanzo, or cannellini) drained and rinsed

1 (7 oz.) can water-packed tuna, drained

1 medium-sized carrot, peeled and shredded

1 small red pepper, diced

1 medium-sized celery stalk, diced

8 whole black olives, pitted

2 Tbsp. olive oil

2 Tbsp. balsamic vinegar

1 tsp. Dijon mustard

Salt and pepper to taste

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preparation

4 servings

Preparation time: 25 minutes

1. In a salad bowl, combine the beans, tuna, carrots, red pepper, celery, and olives.

2. Whisk together the oil, balsamic vinegar, salt, and pepper. Pour over the salad and lightly toss.

3. Serve the salad over a bed of arugula.

 

 

nutrition

Serving Size: 1 cup
Starch Exchanges: 1.5
Vegetable Exchanges: 1
Very Lean Meat Exchanges: 2
Fat Exchanges: 1.5

Amount Per Serving

Calories: 270
Calories From Fat: 77
Total Fat: 9 grams
Saturated Fat: 1.1 grams
Cholesterol: 13 milligrams
Sodium: 474 milligrams (without added salt)
Total Carbohydrate: 29 grams
Dietary Fiber: 7 grams
Sugars: 5 grams
Protein: 20 grams

 

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