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
Ingredients:
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: Potato & Kale Soup

When it comes to creating soups, the possibilities are endless. Here is a creamy soup that's as filling as you can get and includes some hearty cool-weather veggies.

Katie's Healthy Bites: Introducing Hake & Turbot

If you're tired of the same-old cod, salmon and tilapia, try adding two other healthy fish to your diet: hake and turbot.

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: An Irish-Inspired Salmon & Potato Dinner

When March comes around, I'm always searching for creative ways to celebrate St. Paddy's that don't involve high-calorie indulgences. This year, I'm trying a Guinness-glazed salmon recipe that works for any meal but, when paired with kale-laced mashed potatoes, is perfect for St. Paddy's Day.

Katie's Healthy Bites: Refreshing Berry Spritzer & Fridge Tea

On a hot day, one of my favorite treats is a refreshing summer drink. Here are two recipes I always enjoy: Berry Spritzer and Refrigerator Tea. Mix some up today!

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.