Tuna and Bean Salad

Tonno E Fagiol - This classic Italian dish is so elegant, yet so simple to make. So tasty, yet so healthy. It is all about fine quality ingredients, from the beans to the olive oil for the dressing.

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Ingredients

1. 1 6-oz / 170-g tuna in spring water or olive oil (not brine), drained or:
   • 4 oz / 120 g g baked (yield from either option = 3-3⅓ oz / 85-97 g)
2. 1 small red onion, thinly sliced
3. 1 cup / 180 g of fresh or dried cooked, or canned/tinned and drained mixed Italian beans, such as borlotti (cranberry) or cannellini, rinsed
   • If fresh, about 1 cup / 180 g
   • If dried, about 3 oz / 85 g
   • If canned, about ⅔ standard can
4. 2 oz / 55 g of flat leaf parsley, finely
5. 2 tsp. extra virgin olive oil
6. Juice of 1 lemon
7. ½ tsp. / 1½ g ground black pepper
8. 1 medium celery stalk, finely chopped

Directions

If cooking the tuna:
1. Preheat oven to 350°F / 175°C.
2. Spray baking sheet with non-stick cooking spray, place tuna on sheet, and place in middle of oven. Bake for 6 minutes.
3. Turn, and bake for an additional 6 minutes, until opaque and flakey.

If cooking the beans:
1. If using fresh beans, remove them from their pods and rinse.
2. If using dry beans, rinse the dry beans and pick out and discard any that are shriveled and/or discolored (i.e., blackened); cover with 2 cups of fresh water, and soak overnight.
3. For types of beans, following preparation, place in a 2 quart saucepan and cover with two cups of fresh water. Simmer for 20 minutes (dried, presoaked) to 45 minutes (fresh).
4. Put the onions, mixed beans, celery, and flat leaf parsley into a medium sized bowl.
5. Break up the tinned tuna and add to the bowl.
6. In a small jug, whisk the olive oil, lemon juice, and ground pepper together.
7. Add the dressing to the tuna and bean dish. Gently stir the mixture, trying not to break up the tuna.

Place on a serving plate, or on separate plates for individual servings.

Serving Size: 1 cup / 250 g

Exchanges per Serving: 1 Carb, 2 Protein, 1 Fat

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