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FOOD-QUICKFIX-MCT -- Tuscan Bean and Tuna Salad

This Tuscan Bean and Tuna Salad recipe uses fresh tuna. Red onion lends texture and flavor to the salad.

Refresh yourself with cool salads on a warm summer evening. This Tuscan Bean and Tuna Salad recipe uses fresh tuna. Red onion lends texture and flavor to the salad.

The Zucchini and Tomato Salad is an easy and colorful dish. Dried oregano is used. Here’s a tip: Be sure your dried herbs are less than 6 months old. If they’ve been sitting around a while and look gray, it’s time for a new bottle.

Helpful hints

  • Any type of white bean can be used. Navy or Great Northern are fine.
  • Use fresh oregano, if available. It will give extra flavor to the salad.
  • Any type of lettuce can be used for the tuna dish.


  • Make Tuna and Bean Salad.
  • Make Zucchini and Tomato Salad.

Shopping list

To buy: One 16-ounce can reduced-sodium small white beans, cannellini or navy, ¾ pound fresh tuna steaks, 1 bottle dried oregano, 1 bottle reduced-fat olive oil and balsamic vinegar dressing, 1 medium onion, 1 bunch parsley, 1 medium zucchini, 2 medium tomatoes and 1 head red leaf lettuce.

Staples: olive oil, olive oil spray, salt and black peppercorns.

Tuscan Tuna and Bean Salad

Yield: 2 servings

Olive oil spray

¾ lb. fresh tuna steaks

Salt and freshly ground black pepper

2 c. drained reduced-sodium cannellini or navy beans

½ c. sliced onion

¼ c. reduced-fat olive oil and balsamic vinegar dressing

½ c. chopped fresh parsley, divided

½ head red leaf lettuce, washed and dried (about 5 c.)

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add tuna and sear for 2 minutes. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 2 minutes for a ½-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to a cutting board and cu into 1-inch pieces. Rinse and drain the beans. Place in a serving bowl and add the onion. Add dressing, tuna and half the parsley. Gently toss without breaking the beans. Divide the lettuce leaves between two dinner plates and spoon the salad over the leaves. Sprinkle remaining parsley on top.

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Nutritional information per serving: 540 calories (8 percent from fat), 5 g fat (0.9 g saturated, 1 g monounsaturated), 80 mg cholesterol, 61.2 g protein, 63.2 g carbohydrates, 15.8 g fiber, 92 mg sodium.

Zucchini and Tomato Salad

Yield: 2 servings

1 medium zucchini, about 1½ c., cubed

2 medium tomatoes, about 2 c., cubed

1 Tbsp. olive oil

½ tsp. dried oregano

Salt and freshly ground black pepper

Cut the zucchini into 1-inch pieces. Place in a microwave-safe bowl and microwave on high 1 minute. Cut tomatoes into 1-inch cubes. Place in bowl with zucchini. Add olive oil to the bowl and toss well. Sprinkle with oregano and salt and pepper to taste. Toss again.

Nutritional information per serving: 108 calories (62 percent from fat), 7.4 g fat (1.1 g saturated, 3.3 g monounsaturated), no cholesterol, 2.7 g protein, 9.9 g carbohydrates, 3.2 g fiber, 17 mg sodium. -- Recipes by Linda Gassenheimer

Linda Gassenheimer is an author of over 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer) and listen to her podcasts at