Beans, beans, the poor (and rich) man’s meat

Posted on August 13, 2012 | by

There is no protein source that can rival beans in terms of supplying you with a nice array of amino acids in addition to a huge cache of fiber (a whopping 13 grams per cup), antioxidants, and tons of vitamins and minerals—and all this for only a few cents and just a fraction of the calories in meat! So learn to include beans in your day for a delicious, low-calorie, antioxidant-rich vegetable protein source that fills you up and not out.

Rachel’s Tuna Cannellini Bean Salad

Tuna and Bean Salad

Tuna Cannellini Bean Salad is a delicious, low-calorie, antioxidant-rich vegetable protein source.

A classic combination that is one of my daughter Rachel’s favorites. This is for you, my dearest daughter Rachel!

  • One 15-ounce can cannellini beans, drained and rinsed
  • One 6-ounce can or pouch chunk-light tuna packed in water, drained and flaked
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped basil or sage
  • 1 garlic clove, peeled and minced
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1 lemon
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

In a bowl gently toss together the beans and tuna. Fold in the red onion, basil or sage, garlic, olive oil, lemon juice, salt and pepper. Serve immediately or chill until ready to serve.

Serves 4

NUTRITION IN A BOX
Per 1/2 cup serving:

  • Calories: 244
  • Fat: 12 g (0 g EPA, 0 g DHA, <1g ALA)
  • Saturated Fat: 3 g
  • Cholesterol: 17 mg
  • Sodium: 422 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Sugars: <1 g
  • Protein: 17 g

Recipe excerpt from the book: Prevent a Second Heart Attack


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