Healthy Recipes
Authored By:  Bean Education & Awareness Network
A salad that satisfies with plenty of protein and fiber.
Diet Type: Wheat Free
Ingredients:
  • 1 pound tuna steaks or
  • 2, 9 oz cans chunk light tuna in water, drained
  • 1 can black beans or
  • 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
  • 1 large ripe mango, peeled, cubed
  • 2 Plum tomatoes, chopped
  • 1/2 medium cucumber, chopped
  • 4 green onions and tops, sliced
  • Island Lime Dressing or prepared Vinaigrette
  • Lettuce leaves
  • 1/4 cup crumbled reduced-fat Feta Cheese
  • Island Lime Dressing
  • 2 tablespoons olive or vegetable oil
  • 1 tablespoon lime juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon water
  • 1/2 teaspoon dried mint leaves
  • 1/4 teaspoon dried Tarragon leaves
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Grill tuna over medium-hot coals, or broil 6 inches from heat source until fish is tender and flakes with a fork, 4-5 minutes on each side. Cool several minutes and cut into 1" pieces. Or, rinse and drain canned tuna and cut into 1" pieces.

    Combine tuna, beans, mango, tomatoes, cucumber, and green onions in bowl; drizzle with Island Lime dressing and toss. Spoon salad onto lettuce-lined plates; sprinkle with Feta Cheese.

    Island Lime Dressing

    Whisk all ingredients in small bowl; refrigerate until serving time.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 292
    Calories from Fat 73
     % Daily Value*
    Total Fat 8g12%
      Saturated Fat 1g6%
      Mono Fat 5g 
    Cholesterol 25mg8%
    Sodium 49mg2%
    Total Carbs 28g9%
      Dietary Fiber 8g30%
    Protein 28g 
    Iron22%
    Calcium5%
    Vitamin C32%
    Vitamin E10%
    Vitamin A24%
    Vitamin B-1242%
    Vitamin B-625%
    Pantothenic acid6%
    Niacin60%
    Riboflavin12%
    Thiamin20%
    Folate32%
    Selenium123%
    Manganese20%
    Copper15%
    Zinc11%
    Potassium19%
    Phosphorus25%
    Magnesium21%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.