Tuna, White Bean & Dill Salad

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Take canned tuna to new heights by adding creamy cannellini beans, fresh dill and a tangy Dijon dressing.

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Prep Time:
30 mins
Additional Time:
2 hrs
Total Time:
2 hrs 30 mins
Servings:
4
Yield:
4 servings
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Ingredients

  • 1 (15 ounce) can no-salt-added cannellini beans (white kidney beans), rinsed and drained

  • 2 (5 ounce) cans solid white tuna (water pack), drained and broken into chunks

  • cup chopped red onion (1 small)

  • 3 tablespoons plus 1 teaspoon, honey Dijon-style mustard, divided

  • 2 tablespoons light mayonnaise

  • 2 tablespoons cider vinegar, divided

  • 1 ⅛ teaspoons dried dill, divided

  • 2 tablespoons olive oil

  • teaspoon kosher salt

  • 6 cups fresh baby spinach

  • 2 cups cubed, cooked and chilled beets (see Tip)

  • 1 sprig Chopped fresh dill and/or ground pepper

Directions

  1. Combine beans, tuna and onion in a large bowl. For dressing, whisk together 3 tablespoons of the mustard, the mayonnaise, 1 tablespoon of the vinegar, 1 teaspoon of the dried dill and the lemon-pepper seasoning in a small bowl. Add dressing to tuna mixture; toss gently to coat. Cover and chill 2 to 4 hours.

  2. Prepare vinaigrette: Combine oil, remaining 1 tablespoon vinegar, remaining 1 teaspoon mustard, salt and the remaining 1/8 teaspoon dried dill in a small screw-top jar. Cover and shake well. Combine spinach and beets in a large bowl. Before serving, pour vinaigrette over spinach mixture; toss gently to coat.

  3. To serve, line four serving plates with spinach mixture. Top with tuna mixture. If desired, sprinkle with fresh dill and/or pepper.

Tips

Tip: To cook fresh beets, preheat oven to 400 degrees F. Wash and trim beets; pat dry. Wrap beets in foil and bake 1 1/4 to 1 1/2 hours or until tender. Cool slightly. Unwrap and slip off skins under cool running water. Place beets in a covered container and chill until needed. Or use packaged refrigerated cooked whole baby beets.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

296 Calories
11g Fat
25g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups spinach salad and 1 cup tuna salad
Calories 296
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 7g 24%
Total Sugars 7g
Protein 21g 41%
Total Fat 11g 14%
Saturated Fat 2g 9%
Cholesterol 25mg 8%
Vitamin A 4775IU 96%
Vitamin C 17mg 19%
Folate 164mcg 41%
Sodium 551mg 24%
Calcium 102mg 8%
Iron 4mg 22%
Magnesium 73mg 17%
Potassium 829mg 18%

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.

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