• prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    This nutritious salad makes a healthy snack when served on top of a slice of thick bread.

    Ingredients

    • 2 cans (6 ounces each) water-packed tuna, drained
    • 1 can (15 ounces) great Northern or navy beans, drained and rinsed
    • 2 garlic cloves, minced
    • 4 plum tomatoes, diced (3 cups)
    • 3 tablespoons extra-virgin olive oil
    • 1/2 cup fresh lemon juice
    • 2 tablespoons capers, rinsed
    • 1 cup roughly chopped fresh flat-leaf parsley
    • Coarse salt and freshly ground pepper
    • 4 slices thick country bread, toasted or grilled

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 384 % Daily Value *
    • Total Fat: 13 g 19.3%
    • Saturated Fat: 2 g 8.06%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1275 mg 53.13%
    • Calcium: 163 mg 16.27%
    • Potassium: 463 mg 13.24%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 28.9%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 55 g %
    • Dietary Fiber: 8 g 33.85%
    • Sugar: 12 g
    • Protein: 14 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 46%
    • Vitamin C 106.74%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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