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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.

 

"Just because I am a chef doesn't mean I don't rely on fast recipes. Indeed, we all have moments when, pressed for time, we'll use a can of tuna and a tomato for a first course. It's a question of choosing the right recipes for the rest of the menu." -Jacques Pepin

The refrigerator light goes on...

This salad has everything you want from the Mediterranean diet score in a tasty salad: fish, whole grains, vegetables, great fats, and fermented dairy. If you like this spicier, you can add an extra jalapeno.

 

 

Southwestern Tuna Salad



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers and will keep well, refrigerated, 4-5 days. Note that active cooking time does not include chilling time.

1 tsp olive oil
1 large ear corn (kernels cut from cob)
1/2 cup nonfat Greek yogurt
1/2 tsp ground cumin
1 tsp chili powder
1/4 tsp salt
1/2 tsp oregano
1/2 lime (juiced)
2 medium ribs celery (diced)
1 small jalapeno pepper (finely minced)
1 small red bell pepper (seeded and diced)
1 15 ounce can no salt added black beans (drained and rinsed)
2 5 ounce cans no salt added tuna (drained)

Southwestern Tuna Salad, a recipe from Dr. Gourmet
Place a large skillet over medium high heat and add the oil.

Add the corn and cook for about 15 minutes until lightly browned. Toss frequently.

Once the corn is browned, place it in a small bowl, then place it in the refrigerator to chill.

While the corn is cooking, combine the yogurt, cumin, chili powder, salt, oregano, and lime juice in a medium bowl. Whisk until smooth, then chill.

When the corn and the sauce has chilled, place them together in a large mixing bowl with the celery, jalapeno, red pepper, black beans, and tuna.

Toss gently and chill before serving.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

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Amount Per Serving

Calories 269 Calories from Fat 39
  % Daily Value
Total Fat 4g 5%
    Saturated Fat <1g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 24mg 8%
Sodium 233mg 11%
Total Carbohydrates 29g 10%
    Dietary Fiber 9g 29%
    Sugars 4g  
Protein 29g  
Vitamin A 25% Vitamin C 87%
Calcium 9% Iron 17%
Vitamin K 12 mcg Potassium 790 mg
Magnesium 97 mg