Tuscan bean and tuna salad with tomatoes

Use this quick diabetes-friendly meal to make a quick simple dinner. Vinaigrette dressing makes this popular Italian salad a nice change from tuna salad with a mayonnaise base. The Tomato Salad is a colorful complement.

Helpful Hints:

— Any type of canned bean can be used.

— Buy the best quality white meat tuna packed in water for the best results.

— Watermelon cubes can be bought in the produce section of most supermarkets.

Countdown:

— Make tuna and bean salad.

Shopping List:

Here are the ingredients you’ll need:

1 red onion, 1 small bunch parsley, 1 small head red leaf lettuce, 2 medium tomatoes, 1 small container watermelon cubes (about 10 ounces), 1 6-ounce can white meat tuna packed in water, 1 8-ounce can white beans, cannellini or navy.

Staples: oil and balsamic vinegar dressing, salt, black peppercorns.

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TUSCAN TUNA AND BEAN SALAD WITH TOMATOES

1 cup rinsed and drained small white beans, cannellini or navy

1/4 cup diced red onion

1 6-ounce can white meat tuna packed in water

1/2 cup chopped fresh parsley, divided use

2 tablespoons plus 2 teaspoons olive oil and balsamic vinegar dressing, divided use

Salt and fresh ground black pepper

1/2 head red leaf lettuce

2 cups tomatoes cut into 1/2-inch pieces

Place beans in a serving bowl and add the onion. Drain the tuna and break into large flakes. Add to the beans. Add half the parsley, 2 tablespoons dressing and salt and pepper to taste. Gently toss. Arrange lettuce leaves on a serving platter and spoon the salad over the leaves. Toss tomatoes with 2 teaspoons dressing. Add salt and pepper to taste and toss again. Arrange around edges of salad plate. Sprinkle tuna and tomatoes with the remaining parsley and serve. Serves 2.

Per serving: 352 calories, 8 g fat, 1 g saturated fat, 21 mg cholesterol, 30 g protein, 36 g carbohydrates, 10 g dietary fiber, 8g sugars,612 mg sodium.

Exchanges/choices: 1 1/2 starch, 3 lean meat, 2 vegetable, 1 fat

DESSERT

2 cups watermelon cubes

Divide between 2 dessert bowls and serve. Serves 2.

Per serving: 46calories, 0.2 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g protein, 11 g carbohydrates, 0 g dietary fiber, 9 g sugars, 2 mg sodium.

Exchanges/choices: 1 fruit

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