Health & Fitness Tips

Arugula, Italian tuna and white bean salad

May 14, 2015

This no-cook dinner recipe is packed with colorful vegetables and gets a flavor kick from its zesty vinaigrette.

 

Yield: 4 servings (serving size: 2 ¼ cups)        Time: 30 minutes

 

 

 

Ingredients:

 

  • 3 tablespoons fresh lemon juice

  • 1 ½ tablespoons extra-virgin olive oil

  • ½ teaspoon minced garlic

  • ¼ teaspoon kosher salt

  • ¼ teaspoon freshly ground black pepper

  • ¼ teaspoon Dijon mustard

  • 1 cup grape tomatoes, halved

  • 1 cup thinly vertically sliced red onion

  • 1 (6-ounce) cans Italian tuna packed in olive oil, drained and broken into chunks

  • 1 (15-ounce) can cannellini beans, rinsed and drained

  • 1 (5-ounce) package fresh baby arugula

  • 2 ounces Parmigiano-Reggiano cheese, shaved

 

 

 

Preparation

 

Whisk together first 6 ingredients in a large bowl. Add tomatoes and next 4 ingredients (through arugula); toss. Top with cheese

 

 

 

Nutritional Information:

 

Amount per serving

 

  • Calories: 301

  • Fat: 14.5g

  • Saturated fat: 4.1g

  • Monounsaturated fat: 6.7g

  • Polyunsaturated fat: 2.8g

  • Protein: 27.5g

  • Carbohydrate: 15g

  • Fiber: 3.8g

  • Cholesterol: 21mg

  • Iron: 2.5mg

  • Sodium: 709mg

  • Calcium: 263mg

 

Laraine Perri, Cooking Light – June 2010

 

 

Vital Living is your fitness resource for Fitness over 40, Fitness over 50, getting fit, body toning, fat loss workouts, fat burning, 

exercise over 40, and exercise over 50. Let Vital Living help you with your weight loss plan and fitness program.

 

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Dennis Croll

 

Lifestyle/Wellness Coach and Personal Trainer, NLP Master Practitioner,Author & Speaker AND Loving and Living Life to its Fullest

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