Heart Healthy
This Simple Cooking with Heart, Classic tuna salad turns into a great Greek chef-style salad with the rich healthy flavors of the Mediterranean.
Print Recipe
Mediterranean Tuna Chef Salad
-
Servings:
8
Ingredients
-
10 oz. albacore tuna -
6 cups baby spinach -
1 cup tomatoes OR -
1/2 can tomatoes -
1/2 cup red onion -
1 cup cucumber -
1/4 cup feta cheese -
2 Tbsp. cider vinegar -
1 Tbsp. lemon juice -
2 Tbsp. olive oil -
1 tsp. oregano
Directions
Tip: Click on step to mark as complete.
-
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.
Nutrition Facts
Calories
Protein
FiberNutrition 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
-
Servings:
8
Ingredients
-
10 oz. albacore tuna -
6 cups baby spinach -
1 cup tomatoes OR -
1/2 can tomatoes -
1/2 cup red onion -
1 cup cucumber -
1/4 cup feta cheese -
2 Tbsp. cider vinegar -
1 Tbsp. lemon juice -
2 Tbsp. olive oil -
1 tsp. oregano
Directions
Tip: Click on step to mark as complete.
-
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.