Quick n’ Healthy Tuna Salad

Posted on October 10, 2011 | by

Fatty fish that swim in the deep cold waters of the sea-such as salmon, halibut, tuna and sardines-contain a large amount of the ultra-heart-healthy omega-3 marine fats, DHA and EPA. Fish oil stabilizes plaque, reduces risk of sudden death, lowers triglyceride level and reduces inflammation. Fish oil has been shown to rev up the body’s ability to dissolve blood clots that can precipitate a heart attack by sealing off plaque-filled arteries. Aim for at least two fatty fish meals per week and avoid fish high on the mercury scale: swordfish, marlin, shark and tilefish. (Note: albacore or “white” tuna has more mercury than canned light tuna. So, when choosing your meals of fish and shellfish, aim for eating up to 6 ounces (one average meal) of albacore tuna per week.)

Quick n’ Healthy Tuna Salad


This easy-to-make salad is a tasty way to get in your daily serving of beans (chickpeas) and garlic. Plus you’ll get a nice dose of heart-healthy omega-3’s from the tuna!

 

Yield: 4 servings (serving size: ¼ of the recipe, 346 grams)

Dressing:

 

¼ cup extra virgin olive oil
¼ cup red wine vinegar
Juice from 1 lemon
4 cloves garlic, chopped into small pieces

For the dressing: In a bowl, combine all dressing ingredients and whisk until blended. Place in large salad bowl.

Salad:

 

1 small red onion, halved and sliced thinly
1 red pepper, sliced thinly
1 (12 ounce) can of white tuna in water, drained and flaked
½ cup sliced black olives
1 cup chick peas, rinsed and drained
¼ teaspoons salt
¼ teaspoon pepper
¼ cup fresh chopped parsley
2 bags (4 ounces each) of organic mixed baby greens

For the salad: Add onion, pepper, tuna, olives, chick peas, parsley and salt and pepper to the salad bowl containing the dressing. Toss until mixed thoroughly. Place greens on a serving plate, dish out tuna salad onto greens and serve.

Nutritional Information (¼ of the recipe, 346 grams or ~ 1 ½ cups salad):
Calories: 348, Fat: 18 g, Cholesterol: 26 mg, Sodium: 682 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 27 g

 

An excerpt from the book Cholesterol Down. To learn more about this book please visit DrJanet.com.


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