This Simple Cooking with Heart, Classic tuna salad turns into a great Greek chef-style salad with the rich healthy flavors of the Mediterranean.
Mediterranean Tuna Chef Salad
Calories101 Per Serving
Protein10g Per Serving
Fiber1g Per Serving
Cost Per Serving$1.13
|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|
|Total Carbohydrate||3 g|
|Dietary Fiber||1 g|
1 1/2 lean meat
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
In a large bowl, combine the tuna, spinach, tomatoes, onion, cucumber, and feta.
In a small bowl, whisk together the vinegar, lemon juice, oregano and olive oil. Toss with the tuna mixture.
Tip: Once the top is cut off, have the kids help squeeze the tomatoes in the sink and watch the seeds pop out.
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.