Tuscan Tuna and White Bean Salad

Tuscan Tuna and White Bean Salad is a simple, yet delicious salad that you can throw together in just minutes when you don’t have a lot of time to spend preparing a big meal. Make it in the morning and it will be ready and waiting for you at dinner time.

Tuscan Tuna Prep Time: 10 min
Ready In: 10 min

Servings: 4

Ingredients
1 can water-packed Tuna, drained and flaked (6½ oz)
1 can Cannellini, or any cooked White Beans, rinsed and drained (19 oz)
1/3 cup Red Onion Rings, thinly sliced
2 tbsp Green Bell Pepper, chopped
1/4 tsp freshly Ground Black Pepper
1/3 cup prepared light Italian Dressing

Directions
Combine the tuna, beans, onion, green pepper and ground pepper.
Mix in the dressing and toss to combine.
Chill before serving.

Tips & Notes
A 6.5 ounce can of white tuna packed in oil contains 331 calories, 129g of which come from fat, according to the USDA Nutrient Database. There are no carbohydrates in tuna. The amount of total fat is 14g, 2g being saturated fat and 0g of trans fat. The can of tuna has 55 mg of cholesterol and 705 mg of sodium with 47 g of protein. It also contains iron, calcium, vitamin A, K, B6, B-12, riboflavin, thiamin, niacin, folate, pantothenic acid and choline.
The same can of white tuna canned in water, slightly less in weight at 172g, has 220 calories, 46 of them from fat. There are 0 carbohydrates, 5g of total fat, 1g saturated fat and no trans fat. Cholesterol is higher than oil-packed at 72 mg and sodium is slightly lower at 648 mg. The protein is 41g, due to a slightly lower amount of product. It contains amounts of vitamin A, iron and calcium, as well as vitamin E, K, B6, B-12, riboflavin, niacin, folate, pantothenic acid and choline. Tuna packed in water contains no vitamin D or thiamin.
Canned tuna also contains many important and essential minerals including calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium and fluoride. Perhaps one of the more important nutrients in tuna and most fish is the fatty acids they contain. White tuna in oil contains 806mg of omega-3 and 4430mg of omega-6 fatty acids. Packed in water, white tuna contains 1636mg of omega-3 and 94.6mg of omega-6 fatty acids.

Nutritional Information Per Serving
Calories: 129
Total Fat: 1g
Cholesterol: 8mg
Sodium: 395mg
Total Carbohyrdates: 18g
Protein: 12g

Source: DiabetesCare.net

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