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Tuna Salad Italiano

Tuna Salad Italiano

Servings: five

Equipment: none

How long does it take?

15 minutes

What's in it?

1 6-ounce can water-packed tuna
1 15-ounce can white beans
1 stalk celery, chopped
1 tablespoon chopped onions or chives
1 tablespoon fresh oregano (or 1 tablespoon dried)
1 tablespoon olive oil
Salt and pepper to taste

How to make it:

Open 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 refrigerator.

Nutrition breakdown:

Calories: 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)

What's in it for you?

Adding 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.

Tuna is a cold-water fish and is rich in healthy fat called omega-3, which is fabulous for your circulation.

Chef's tip:

Wrap 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 safety:

-Choose travel-safe peanut butter, or bean-based sandwiches or salads.

-If 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 your destination.

-Pack meat, fish, and dairy with a frozen cold pack.

 
 
 
Last Modified Date: 9/19/2000
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