Tuna Salad Italiano
long does it take?
6-ounce can water-packed tuna
15-ounce can white beans
stalk celery, chopped
tablespoon chopped onions or chives
tablespoon fresh oregano (or 1 tablespoon dried)
tablespoon olive oil
and pepper to taste
to make it:
cans of tuna and white beans, and drain liquid into sink. Empty tuna and white
beans into a large bowl. Add chopped celery, onion or chives, and oregano. Drizzle
olive oil over mixture, and toss. Add salt and pepper to taste. This salad can
be served in a sandwich or eaten as is. Store leftover salad, covered, in the
212 (25% from fat), Protein: 17 g, Carbohydrate: 23 g, Fat: 6 g (saturated fat:
1 g), Vitamin B12: 1 mg (49% of the RDA), Vitamin E: 3 mg (34% of the RDA),
Niacin: 5 mg (34% of the RDA), Magnesium: 56 mg (23% of the RDA)
in it for you?
chopped celery, beans, or your favorite veggie to tuna helps you reach your
goal of five to nine servings of fruits and vegetables, and it tastes great.
is a cold-water fish and is rich in healthy fat called omega-3, which is fabulous
for your circulation.
it to go. Taking your food on the road can help you eat healthy. A little planning
and a good airtight container will serve you well for those times when you're
on the go. Dips and salads travel well in airtight containers. If your snack
is protein-rich (meat, fish, beans, or dairy foods), keeping it cool will keep you
from getting food poisoning. Food poisoning can give you diarrhea or make you
vomit and sick to your stomach. So follow these guidelines for travel snack
travel-safe peanut butter, or bean-based sandwiches or salads.
your sandwich or salad contains meat, keep it in the refrigerator or freezer
for as long as possible before you leave, and refrigerate it when you reach
meat, fish, and dairy with a frozen cold pack.