Serves 2 (as a main course)
Per serving: 382 calories, 37.3g protein, 45.4g carbohydrate, 12.6g dietary fiber, 6.2g total fat (1g saturated fat), 25mg cholesterol, 48mg sodium, Carbohydrate choices: 3
Quick, tasty, and nutritious--this light version of the traditional summer meal is still loaded with fiber and protein, but minus most of the fat and sodium. Keep the illusion of richness with a trick you can also use on other dishes: instead of stirring the oil into the salad, drizzle it over the surface of each serving.
- 2 cups cooked white kidney beans, no salt added, drained
- One 6-ounce can low-sodium, water-packed tuna, drained
- 1 tomato, coarsely chopped, or 1 cup halved grape tomatoes
- ¼ small red onion, very thinly sliced (optional)
- 6 to 8 fresh basil leaves, coarsely chopped
- 1 tablespoon minced fresh parsley
- 1 tablespoon fresh lemon juice
- Freshly ground black pepper
- 2 teaspoons extra-virgin olive oil
- 2 lemon wedges
STIR TOGETHER the beans, tuna, tomato, and onion (if using). Add the basil, parsley, and lemon juice; toss lightly. Season well with black pepper. Set aside for 20 to 30 minutes to allow the flavors to blend.
SPOON into 2 shallow bowls or salad plates. Evenly drizzle 1 teaspoon of the olive oil over each serving. Garnish with a lemon wedge.