Tuna with White Beans & Minted Dressing
This easy-to-fix salad is perfect for a summer lunch or a light dinner. Start the meal with a chilled pureed vegetable soup and serve the salad with a crusty loaf of bread.
1/2 cup chopped fresh mint
1/2 cup plain low-fat yogurt
3 tablespoons reduced-fat sour cream
1 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
1 garlic clove, minced
3/4 teaspoon pepper
2 cans (6-1/8 ounces each) water-packed tuna--drained, flaked, and rinsed
1 can (10-1/2 ounces) white kidney beans (cannellini), rinsed and drained
1 large red bell pepper, diced
1 cup shredded carrots
1/2 cup diced red onion
4 plum tomatoes, cut into wedges
1 bunch arugula, tough stems removed
1. In a bowl, whisk together mint, yogurt, sour cream, lemon zest, lemon juice, garlic and black pepper. Stir in tuna, beans, bell pepper, carrots and onion.
2. Arrange tomatoes and arugula on a platter and top with tuna salad.
Makes 4 servings.
Per serving: 261 calories, 4.8g total fat (1.9g saturated), 42mg cholesterol, 8.2g dietary fiber, 27g carbohydrate, 29g protein, 463mg sodium.