Recipe: Lemon, Tuna and White Bean Salad

LEMON, TUNA AND WHITE BEAN SALAD

"Canned tuna and white beans make this salad easy to prepare, which is especially nice for a weeknight dinner. The cannellini beans provide iron and some calcium."

2 cans (16 ounces each) cannellini beans or other white beans, rinsed and drained (or 4 cups cooked cannellini beans)
1 medium red onion, chopped
FOR THE DRESSING:
2 tablespoons fresh lemon juice
2 tablespoons bottled clam juice
2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh thyme (or 1/2 teaspoon dried)
2 teaspoons chopped fresh oregano (or 1/2 teaspoon dried)
1/2 teaspoon grated lemon peel
1/4 teaspoon black pepper
FOR THE SALAD:
1 (6 ounce) can water-packed tuna, drained
1/2 cup chopped flat-leaf parsley
Salt (to taste)
FOR SERVING:
1 bunch arugula, rinsed and dried
2 tomatoes, cut into wedges

In a mixing bowl, combine the beans and onion; set aside.

In a small bowl, whisk together the lemon juice, clam juice, oil, thyme, oregano, lemon peel and pepper. Add the dressing to the beans and onion, and toss to mix.

Add the tuna and parsley and stir gently to combine, just enough to break the tuna into clumps. Taste and add salt if desired.

Let the salad stand for 10 minutes to blend the flavors, or refrigerate up to 1 hour before serving.

TO SERVE:
Spoon over a bed of arugula and garnish with tomato wedges.

Makes 4 servings

Nutritional analysis per serving: About 400 calories, 74 calories from fat, 8g total fat, 1g saturated fat, 12mg cholesterol, 186mg sodium, 53g total carbohydrates, 10g fiber, 30g protein.

Source: The American Medical Association Family Health Cookbook by Brooke Dojny