Healthy Lunch: Tomato, Tuna & Tarragon Salad

September 11, 2015


Tomatoes and tuna were meant for each other, and fresh tarragon seals the deal. Soaking the onion in cold water tames the heat and sweetens its taste.

Recipe:

Makes: 4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

1/2 cup diced red onion
1/3 cup reduced-fat mayonnaise
1/4 teaspoon kosher salt
Freshly ground pepper to taste
2 6-ounce cans chunk light tuna in olive oil, drained (see Note)
2 stalks celery, thinly sliced (about 1 cup)
1/4 cup packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce, or mixed greens
1 pound small ripe tomatoes, cut into wedges
1 lemon, cut into 8 wedges

PREPARATION

Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.

TIPS & NOTES

Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.
Note: 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.

NUTRITION

Per serving: 259 calories; 10 g fat (2 g sat, 3 g mono); 15 mg cholesterol; 15 g carbohydrates; 28 g protein; 3 g fiber; 667 mg sodium; 731 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (30% dv), Potassium (20% dv).

Carbohydrate Servings: 1

Exchanges: 3 vegetable, 3 lean meat

Credit: Eating Well
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