Ingredients
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2 6-ounce cans chunk light tuna, drained (see Note)
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10 cherry tomatoes, quartered
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4 scallions, trimmed and sliced
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2 tablespoons extra-virgin olive oil
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2 tablespoons lemon juice
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¼ teaspoon salt
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1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
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Freshly ground pepper, to taste
Directions
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Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Notes:
Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.
Nutrition Facts (per serving)
199 | Calories |
9g | Fat |
20g | Carbs |
17g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 cup | |
Calories 199 | |
% Daily Value * | |
Total Carbohydrate 20g | 7% |
Dietary Fiber 6g | 22% |
Total Sugars 3g | |
Protein 17g | 33% |
Total Fat 9g | 11% |
Saturated Fat 1g | 7% |
Cholesterol 17mg | 6% |
Vitamin A 488IU | 10% |
Vitamin C 11mg | 12% |
Folate 103mcg | 26% |
Sodium 555mg | 24% |
Calcium 73mg | 6% |
Iron 2mg | 11% |
Magnesium 22mg | 5% |
Potassium 549mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.