Tuna and White Bean Salad

I often look to my storecupboard (and freezer) for a quick and easy supper. This one, made with high protein tuna and beans, and prepared earlier in

the week, is also on the table in next to no time – and the beauty of this recipe is that any leftovers are great for lunch the following day.

 

You can try other beans in this lovely salad, such as cannellini, butter or flageolet. Likewise the canned tuna can be replaced with canned salmon.

 

What’s not to like in a dish that works so hard for its inclusion in the bariatric menu/regime?

 

TUNA AND WHITE BEAN SALAD WITH FENNEL AND DILL

Ingredients

METRIC/US

1 fennel bulb

400 g/14 oz can haricot beans, drained and rinsed

2 handfuls or bag of baby spinach leaves

2 tbsp toasted pine nuts

1 small red onion, finely sliced

5 tbsp low-fat dressing (I used an oil-free French vinaigrette type)

½ tsp Dijon mustard

1 tbsp chopped capers

1 tbsp chopped fresh dill

160 g/5 oz can tuna chunks in brine, drained

 

Method

1.  Remove and discard the tough outer layer from the fennel bulk then slice very thinly into a serving bowl.
2.  Add the beans, spinach, pine nuts and red onion.
3.  Mix the dressing with the mustard, capers and dill.
4.  Flake the tuna into large pieces and gently stir through the salad mixture, then pour over the dressing. Toss to mix and serve.

 

SERVES 4

WLS PORTION: ½-1

 

CALORIES PER PORTION: 205

PROTEIN: 18.7g

CARBOHYDRATE: 17.7g

FAT: 6.1g

 

Image courtesy of www.waitrose.com