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) |
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
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 | |