HANDS-ON: 8 MIN. // TOTAL: 8 MIN. // SERVES 2
Lemon, olive oil, tomatoes, and arugula quickly transform tuna from a pouch into a lunch that’s high in protein and fiber. If you’re worried about mercury, the FDA lists canned light tuna as one of the “best choices”—fish whose nutritional benefits when consumed two or three times per week outweigh any potential risk (see page 183 for Best Fish Choices).
11/2 tablespoons extra-virgin olive oil
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1/2 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1 cup canned no-salt-added cannellini beans, rinsed and drained
1/2 cup grape tomatoes, halved
1/4 cup thinly sliced red onion
1 (6.4-ounce) pouch low-sodium chunk light tuna in water, drained and broken into chunks
2 cups firmly packed arugula
Whisk together the oil, lemon zest, lemon juice, mustard, salt, and pepper in a large bowl. Add the beans, tomatoes, onion, tuna, and arugula; toss well. Cover and refrigerate until ready to serve.
(SERVING SIZE: 1/2 OF SALAD): CALORIES 316; FAT 12G (SAT 2G, UNSAT 9G); PROTEIN 30G; CARB 21G; FIBER 6G; SUGARS 3G (ADDED SUGARS 0G); SODIUM 364MG; CALC 9% DV; POTASSIUM 14% DV
tuna terminology
Shelf-stable canned or pouch tuna varieties are a healthy lean protein that’s portable and ideal to keep on hand for quick meals. Plus, tuna is packed with omega-3 fatty acids and vitamin D, key anti-inflammatory nutrients, as well as the antioxidant selenium. To maximize those nutrients’ benefits and minimize risk, make sure you purchase “light” tuna rather than “white.” Chunk “light” comes from small skipjack, which contain about 60 percent less mercury than albacore, the tuna that “white” comes from. Also, drain the water to reduce the sodium, and opt for less-salt or low-sodium varieties.