Summer Lunch Salad

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 341.1
  • Total Fat: 10.3 g
  • Cholesterol: 15.6 mg
  • Sodium: 482.9 mg
  • Total Carbs: 48.7 g
  • Dietary Fiber: 6.6 g
  • Protein: 14.7 g

View full nutritional breakdown of Summer Lunch Salad calories by ingredient


Introduction

Use left overs to make this quick picnic salad or make it from scratch.

Mix the tuna and all the vegetable ingredients together. In a separate mixing bowl add lime juice, garlic powder and vinegar. Stir well. Add honey and stir well until it is fully mixed in. Add the rest of the dressing ingredients and mix until thoroughly combined. Pour dressing over salad and mix salad well. Let chill for 1/2 hour. Serves 4. Use left overs to make this quick picnic salad or make it from scratch.

Mix the tuna and all the vegetable ingredients together. In a separate mixing bowl add lime juice, garlic powder and vinegar. Stir well. Add honey and stir well until it is fully mixed in. Add the rest of the dressing ingredients and mix until thoroughly combined. Pour dressing over salad and mix salad well. Let chill for 1/2 hour. Serves 4.
Number of Servings: 4

Ingredients

    Main ingredients:

    2 cups cooked broccoli (frozen, boiled, unsalted)
    2 cups corn (frozen, defrosted, unsalted)
    2 cups cooked brown rice (boiled, unsalted)
    1 can chunk white tuna 5 oz well drained


    Dressing

    1/4 cup lime juice (fragrant lime is better like key lime)
    2 Tbsp rice vinegar
    2 Tbsp Extra Virgin olive oil
    1 Tbsp garlic powder (or 1/2 inch garlic paste)
    1/2 tsp Salt
    2 Tbsp honey
    1/4 tsp comino (cumin powder)
    1/4 tsp black pepper ground
    1 drop tabasco (optional)

Tips

This can be made with canned or fresh veggies. I have also made this substituting with string beans, quinoa, or wild rice. I let excess dressing stay in the bowl so the nutrition counts are a bit higher than when served.


Directions

This is part of an effort to eat fit yummy healthy foods into a gluten free, low fat, diabetic, calorie watching diet for the summer picnics we go to. It's a great hit. Everyone loves it. The mix of flavors blend so well even fish haters don't realize there is tuna in it.

Serving Size: makes 2 nice size lunch servings (3-4 cups)

Number of Servings: 4

Recipe submitted by SparkPeople user A_HOLOVACS.