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Easy, Quick Low Calorie, High Protein Salad Recipe

Posted Sep 17 2009 12:00am

Many of my patients dread thinking about what to make for dinner that is quick at the end of a long hectic day. But they know making something at home is better for your diet and waistline than stopping at the fast food restaurants. If the new fall schedule has you scrambling to make meals, here is a quick and  easy selection that is packed full of protein and only takes 10 minutes to make. It can be used as a quick lunch or dinner. The recipe is versatile and can be modified to substitute another protein for the tuna, eliminate the beans or to substitute a different type of beans. Courtesy of

Tuscan-Style Tuna Salad

4 servings, 1 cup each

Active Time: 10 minutes

Total Time: 10 minutes


  • 2 6-ounce cans chunk light tuna, drained
  • 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve. Can be served on a bed of lettuce or in a low carb pita.

Per serving : (Without pita) 253 Calories; 20 g Carbohydrates; 31 g Protein; With pita: 390 calories, 31 g protein, 36g carbs

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