This recipe is inspired by a common Italian combination, tuna and beans. It’s a salad that keeps well in the refrigerator and one that’s great to have on hand during the week. The broccoli will not retain its pretty green color once in contact with the acid in the dressing, so for best results keep the broccoli separate, along with a tablespoon of the dressing. Just before you want to eat, toss in the broccoli and extra dressing; or eat the broccoli separately with the dressing.
Ingredients
- 1 can water-packed light tuna, drained
- ½ can chickpeas, (1/3 cup) drained and rinsed
- 1 stalk celery, cut in small (1/4-inch) dice
- ½ red bell pepper, cut in small (1/4-inch) dice
- 2 tablespoons chopped fresh parsley (optional)
- 1 tablespoon chopped fresh chives (optional)
- 1 broccoli crown, steamed for 4 to 5 minutes and broken into florets
- 1 ½ tablespoons fresh lemon juice
- ½ tablespoon vinegar (red wine, sherry or white wine)
- Salt to taste
- 1 teaspoon Dijon mustard
- 1 tablespoon extra virgin olive oil
- ¼ cup plain low-fat yogurt
- Nutritional Information
Nutritional analysis per serving (2 servings)
214 calories; 9 grams fat; 1 gram saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 1 gram polyunsaturated fat; 12 grams carbohydrates; 3 grams dietary fiber; 4 grams sugars; 20 grams protein; 31 milligrams cholesterol; 355 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
2 1/2 servings.
Preparation
- In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives. Keep the broccoli separate.
- In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt, and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
- Advance preparation: This keeps for 3 or 4 days in the refrigerator.
10 minutes
Dining and Cooking