Katie's Healthy Bites: Tuna & White Beans

Even though part of this meal comes from a can, you'd never know once you dress it up with fresh flavorings.

Canned tuna is pantry staple in my house because it works as the foundation for many quick and easy meals, including this tuna and white bean salad. I toss in a few fresh ingredients, and you'd never know dinner came from a can.

When shopping for canned tuna, I opt for albacore, packed in water with no sodium added. If you prefer a tuna packed in oil, omit the tablespoon of oil from the recipe below.

A few other tips… I love adding beans to a tuna salad because they add carbohydrates, fiber and even some more protein -- making the dish a complete meal. Skip the salt shaker in this dish; the canned products and Dijon mustard have enough sodium on their own. Some fresh herbs, a robust vinegar and sweet vegetables add simple but appealing flavor.

Tuna and White Bean Salad

4 servings
2 6-ounce cans of tuna, packed in water and no salt added
1 15-ounce can of organic navy beans, rinsed and drained
1 large roasted pepper, sliced (or 2 medium peppers)
1 cup cherry tomatoes, halved
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
10 basil leaves, chiffonade (or thinly sliced)
Pepper to taste

Drain the tuna and place it in a mixing bowl. Add the beans, tomatoes and peppers to tuna. In a separate bowl, combine the vinegar, mustard and oil. Whisk together, add to the tuna mixture and toss. Season with basil and fresh cracked pepper, toss again and serve.

Nutrition Info:
Calories: 238
Fat: 4.4 grams
Saturated Fat: .72 grams
Protein: 27 grams
Carbohydrates: 20 grams
Cholesterol: 25 milligrams
Sodium: 252 milligrams
Fiber: 6.3 grams
Keep Reading

Next Up

Katie’s Healthy Bites: Beans, Beans, Good for Your Heart

Beans might get a bad rap, but they’re extremely good for you! An excellent source of complex carbs, protein and fiber, they’re also chock full of vitamins and minerals (calcium, potassium, B6 and folate to name a few). Here are some good summer recipes featuring white beans.

Katie's Healthy Bites: What is Matcha?

Matcha is finely ground whole green tea leaves, traditionally used in Japanese tea ceremonies. Find out how you can use this nutrient-rich form of tea.

Katie's Healthy Bites: What is Spirulina?

What is spirulina and how can you add it to your diet?

Katie's Healthy Bites: Healthier Hot Dogs

Can you eat hot dogs on a healthy diet? Here are our picks for the best brands and the most filling hot dog toppings.

Katie's Healthy Bites: Heirloom Tomatoes

Few can resist taking a bite out of a fresh-picked local tomato, and now that tomato season is in full bloom, heirloom varieties are at their ripest.

Katie's Healthy Bites: Discovering Achiote

Commonly used in Latin American, Indian and Spanish cuisines, achiote is a seed harvested from the annoto shrub. Earthy, sweet and peppery, this spice not only adds flavor but a deep, reddish color to foods.

Katie's Healthy Bites: Pantry Must-Haves

A healthy pantry is the building block for any wholesome meal. For some inspiration, I wanted to share what I keep in my pantry so I'm prepared on busy days when there's not a lot of meal-planning time.

Katie's Healthy Bites: Grilled Fruit

Katie Cavuto Boyle explains how to grill fruit and which fruits to use on your grill this summer.