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Tuna Veggie Antipasto

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Tuna Veggie Antipasto
En Español

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Recipe Total Cost
  • Makes: 6 servings

Herbs really give this salad a real zest. Marinate overnight in the refigerator to allow flavors to blend. If you don't have the vegetables listed, substitute whatever veggies you have on hand.

Ingredients

  • 2 cups carrot (raw, chopped or any of your favorite raw veggies)
  • 2 1/2 cups celery (raw, chopped or any of your favorite raw veggies)
  • 8 cans tuna, in water (6.5 ounce light, drained and flaked)
  • 1 can white beans (15 ounces, or your favorite beans)
  • 2 tablespoons Parmesan cheese (grated)
  • 1/4 cup vinegar (or juice of 2 lemons)
  • 1 tablespoon vegetable oil
  • 1 teaspoon dried dill (or 1 tablespoon fresh dill)
  • 1 teaspoon garlic (chopped)

Directions

  1. Wash and trim vegetables. Chop into bite size pieces. Place in large bowl.
  2. Combine vinegar, dill (or other herbs), garlic and oil. Pour over vegetables.
  3. Drain and rinse beans. Break up tuna into smaller chunks.
  4. Combine vegetables, beans and tuna; toss gently.
  5. Marinate salad overnight to combine flavors.
  6. Chill and serve as a light summer lunch or as a picnic side dish.

Notes

  • Use salad to fill a pita for a crunchy sandwich.
  • Serve on fresh, washed leafy lettuce.
  • Add cooked rice or pasta.
  • Try balsamic vinegar or ½ cup of your favorite salad dressing.
  • Be creative and try different herbs and veggie combinations!
Source: Connecticut Food Policy Council, Farm Fresh Summer Recipes

Nutrition Information

Serving Size: 1 cup (203g)
Nutrients Amount
Total Calories 179
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 11 mg
Sodium 329 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 124 mg
Iron 3 mg
Potassium 717 mg
N/A - data is not available
Nutrients Amount
Total Calories 179
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 55 mg
Cholesterol 11 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 124 mg
Potassium 717 mg
Sodium 329 mg
Copper 259 mcg
Iron 3 mg
Magnesium 64 mg
Phosphorus 159 mg
Selenium 21 mcg
Zinc 1 mg
Vitamins
Vitamin A 374 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 24 mcg
Folate 84 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 40 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cups
Protein Foods
2 3/4 ounces

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