Great High-Protein Recipe
I found this in Good Houskeeping and made it tonight. The family liked it, and I was able to eat with them (I'm on stage 3 - soft foods). I did not eat the lettuce, but it was pretty good. I thought I'd pass it on cause it was quick, and great for a hot summer night. My husband loved it and told me I should make it for our next pot-luck!
Three-Bean Tuna Salad
Prep Time - 15 minuts
Makes 4 main-dish servings
1 lemon
2 Tbsp. extra virgin olive oil
3 stalks celery, thinly sliced
2 green onions, thinly sliced
3 cans (15 to 19 ox each) assorted low-sodium beans such as white kidney beans (cannellini), garbanzo beans (chick peas), and pink beans, rinsed and drained.
2 cans (6 oz each) chunk light tuna in water, drained and coarsely flaked
4 large Boston lettuce leaves
1. From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
2. In large bowl, stir together lemon peel and juice, oil, celery, green onions, 1/4 teaspoon salt and 1/4 teaspoon coarsely ground black pepper. Stir in beans until coated, then gently stir in tuna. Serve bean mixture in lettuce cups.
Each serving: about 500 calories; 38 grams protein; 63 grams carbs; 10 grams total fat (1 saturated); 16 grams fiber; 44 mg cholesterol; 775 mg sodium.
My version:
I used red kidney beans, garbanzo and cannellini beans.
Instead of fresh lemon, I used one of my favorite products on the market - True Lemon. I used the equivalent of 3 Tbsp. of True Lemon in place of the peel and juice.* My family had lettuce (Romaine), but I did not - I also cut up some fresh tomatoes and cukes for them on the side.
*True Lemon can be found near the drink mixes in most stores. In comes in a box (like Splenda or Sweet n Low) - it is dry. To use in this recipe or others that call for lemon juice, you should add the appropriate amount of water to the True Lemon. I also use True Lemon in my water on a regular basis.
I almost forgot, you can get a free sample at: http://www.truelemon.com/sample.html
God Bless,
Kathy Bilodeau
Three-Bean Tuna Salad
Prep Time - 15 minuts
Makes 4 main-dish servings
1 lemon
2 Tbsp. extra virgin olive oil
3 stalks celery, thinly sliced
2 green onions, thinly sliced
3 cans (15 to 19 ox each) assorted low-sodium beans such as white kidney beans (cannellini), garbanzo beans (chick peas), and pink beans, rinsed and drained.
2 cans (6 oz each) chunk light tuna in water, drained and coarsely flaked
4 large Boston lettuce leaves
1. From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
2. In large bowl, stir together lemon peel and juice, oil, celery, green onions, 1/4 teaspoon salt and 1/4 teaspoon coarsely ground black pepper. Stir in beans until coated, then gently stir in tuna. Serve bean mixture in lettuce cups.
Each serving: about 500 calories; 38 grams protein; 63 grams carbs; 10 grams total fat (1 saturated); 16 grams fiber; 44 mg cholesterol; 775 mg sodium.
My version:
I used red kidney beans, garbanzo and cannellini beans.
Instead of fresh lemon, I used one of my favorite products on the market - True Lemon. I used the equivalent of 3 Tbsp. of True Lemon in place of the peel and juice.* My family had lettuce (Romaine), but I did not - I also cut up some fresh tomatoes and cukes for them on the side.
*True Lemon can be found near the drink mixes in most stores. In comes in a box (like Splenda or Sweet n Low) - it is dry. To use in this recipe or others that call for lemon juice, you should add the appropriate amount of water to the True Lemon. I also use True Lemon in my water on a regular basis.
I almost forgot, you can get a free sample at: http://www.truelemon.com/sample.html
God Bless,
Kathy Bilodeau
Most Active
Recent Topics
