mediterranean tuna salad

Ingredients:

  • 1 package organic spring mix (8 cups)
  • 12 oz albacore tuna canned in water or in packets (I prefer packets to save time not having to deal with the messy draining, but they cost more)
  • 1 cup canned chickpeas, drained + rinsed
  • 1 can quartered artichoke hearts, drained
  • 20 pitted Kalamata olives, halved
  • 1 lemon, quartered
  • 4 TBS crumbled feta cheese
  • 8 tsp drained capers
  • dried dill
  • fresh Italian flat-leaf parley
  • red wine vinegar
  • extra virgin olive oil (EVOO)

Directions:

To plate, top each plate or salad bowl with 2 cups spring mix, 3 oz tuna (I crumble on top of salad), 1/4 cup chickpeas, 4-5 artichoke heart quarters, 5 olives (10 halves), 2 tsp capers, 1 TBS crumbled feta, a sprinkling of dried dill & a few TBS of torn parsley.  Finish each salad with a splash of red wine vinegar, 2 tsp EVOO drizzled over top + a squeeze of juice from 1/4 lemon.

Note:  I like these ingredients cold, so I pop the pantry items – chickpeas, tuna & artichoke hearts – in Tupperware and put in fridge the morning of or the night before.

Serves 4

Hands-on time:  5 minutes

Nutrients per serving:  Calories:  385 / Total Fat:  20.1g / Saturated Fat:  5.8g / Protein:  33.2g / Sodium:  1,005mg / Total Carbs:  18.6g / Dietary Fiber:  4.3g / Sugar:  4g 

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