Tuna is a great source of omega-3 polyunsaturated fat, which is good for the health of your heart. This main course salad has a summery feel that you can enjoy year-round.
Tags: Intermediate, 20 Mins, Salads, Vegetables, President's Choice Blue Menu, Healthy Insider’s Report 2013| Serves: | 4 |
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| Skill level: | Intermediate |
| Prep time: | 20 minutes |
| Cooking time: | 5 minutes |
| Total: | 25 minutes |
| 3 cups (750 mL) | green beans (about 260 g), trimmed |
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| 4 cups (1 L) | loosely packed baby spinach |
| 1 cup (250 mL) | drained and rinsed canned white kidney beans |
| 1 cup (250 mL) | halved PC Sweet Cocktail Tomatoes on the Vine |
| 1 cup (250 mL) | cucumber cut in thin half moon slices |
| 1/3 cup (75 mL) | thinly sliced red onion |
| 2 cans (120 g each) | solid white tuna, drained and broken in chunks |
| 1/2 tsp (2 mL) | sea salt |
| 1/4 tsp (1 mL) | freshly ground black pepper |
| 1/3 cup (75 mL) | PC Blue Menu Lemon Poppy Seed Dressing |
| Per serving: |
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| 200 calories |
| fat 2.5 (of which 0.5 g is saturated) |
| omega-3 polyunsaturates 0.45 g |
| sodium 570 mg |
| carbohydrate 22 g |
| fibre 6 g |
| protein 21 g |
| FIBRE PILLAR, OMEGA PILLAR, LOW FAT PILLAR |
| High in Fibre |
| Low in saturated fat |
| Good Source of Vitamin C |
| Source of Vitamin A |
| Source of Calcium |
| Source of Iron |
