Tuna and 2-Bean Salad

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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
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 5  minutes
Total: 25  minutes

Additional Information

Ingredients

3 cups (750 mL) green beans (about 260 g), trimmed
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

Instructions

  1. In saucepan of boiling water, cook green beans for 3 to 5 minutes or until tender but firm. Drain and run under cold water to cool. Set aside.
  2. Divide spinach leaves among four dinner plates. Arrange green beans, white kidney beans, tomatoes, cucumber, onion and tuna over spinach.
  3. Season salads with salt and pepper. Drizzle dressing over salads.

Nutritional Information

Per serving:
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