Friday, May 30, 2008

Chopped Salad with Tuna and White Beans

Leave it to the Italians to create a winning combination like tuna and white beans.  I take this classic one step further by incorporating shredded romaine, arugula, and crunchy veggies.  The flaxseed oil in the vinaigrette dressing adds a great flavor-much like that of pecans.

1/2 cup reduced sodium Chicken Broth
2 Shallots, finely chopped
3 Tbspns chopped flat-leaf Parsley
1 Tbspn Flaxseed Oil
2 Teaspoons Balsamic Vineager
1 Teaspoon Dijon Mustard
1/4 Teaspoon Salt
1/4 Teaspoon freshly ground Black Pepper
3 Cups finely shredded Romaine Lettuce
3 Cups finely shredded Arugula Leaves
3 Plum Tomatoes, finely chopped
2 (6-ounce) cans water packed, solid white Tuna, drained
2 assorted color Bell Peppers, finely chopped
1 Cup canned White Beans, rinsed and drained
1 small Red Onion, finely chopped

Whisk the broth, shallots, parsley, oil, vinegar, mustard, salt and pepper in a large bowl.  Add the lettuce and remaining ingredients; toss to coat with the dressing.  Serve at once.

makes 4 servings - 214 calories - 7 grams fat - 6 grams fiber - 23 grams protein  4 WW Points

*Imported Italian Tuna packed in olive oil may be used (such as Pastene).

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