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Mediterranean Tuna Chef Salad

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Mediterranean Tuna Chef Salad

This Simple Cooking with Heart, Classic tuna salad turns into a great Greek chef-style salad with the rich healthy flavors of the Mediterranean.

Ingredients

Servings  8  

  • 10 oz. canned albacore tuna (drained, packed in water)
  • 6 cups packed baby spinach
  • 1 cup chopped tomatoes (1 large tomato) OR
  • 1/2 can no-salt-added, diced tomatoes (compare food labels and choose the product with the lowest amount of sodium)
  • 1/2 cup chopped red onion (about ½ medium onion)
  • 1 cup chopped, peeled cucumber (1 medium cucumber)
  • 1/4 cup crumbled, reduced-fat feta cheese
  • 2 Tbsp. cider vinegar
  • 1 Tbsp. lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. dried oregano

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, combine the tuna, spinach, tomatoes, onion, cucumber, and feta.
  2. In a small bowl, whisk together the vinegar, lemon juice, oregano and olive oil. Toss with the tuna mixture.

Tip: Instead of fresh tomatoes, you can use canned diced tomatoes and drain and rinse well. When using canned tomatoes, compare food labels and choose the product with the lowest amount of sodium.

Tip: Once the top is cut off, have the kids help squeeze the tomatoes in the sink and watch the seeds pop out.

Nutrition Facts

Mediterranean Tuna Chef Salad
CaloriesCalories
101 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
1g Per Serving
Cost Per ServingCost Per Serving
$1.13

Nutrition Facts

Calories 101
Total Fat 5.1 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.9 g
Cholesterol 17 mg
Sodium 216 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 10 g

Dietary Exchanges
1 1/2 lean meat

 
This Simple Cooking with Heart, Classic tuna salad turns into a great Greek chef-style salad with the rich healthy flavors of the Mediterranean.

Nutrition Facts

Mediterranean Tuna Chef Salad
CaloriesCalories
101 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
1g Per Serving
Cost Per ServingCost Per Serving
$1.13
×
Calories 101
Total Fat 5.1 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.9 g
Cholesterol 17 mg
Sodium 216 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 10 g

Dietary Exchanges
1 1/2 lean meat

Ingredients

Servings  8  

  • 10 oz. canned albacore tuna (drained, packed in water)
  • 6 cups packed baby spinach
  • 1 cup chopped tomatoes (1 large tomato) OR
  • 1/2 can no-salt-added, diced tomatoes (compare food labels and choose the product with the lowest amount of sodium)
  • 1/2 cup chopped red onion (about ½ medium onion)
  • 1 cup chopped, peeled cucumber (1 medium cucumber)
  • 1/4 cup crumbled, reduced-fat feta cheese
  • 2 Tbsp. cider vinegar
  • 1 Tbsp. lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. dried oregano

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, combine the tuna, spinach, tomatoes, onion, cucumber, and feta.
  2. In a small bowl, whisk together the vinegar, lemon juice, oregano and olive oil. Toss with the tuna mixture.

Tip: Instead of fresh tomatoes, you can use canned diced tomatoes and drain and rinse well. When using canned tomatoes, compare food labels and choose the product with the lowest amount of sodium.

Tip: Once the top is cut off, have the kids help squeeze the tomatoes in the sink and watch the seeds pop out.
 

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