Evening Edge
What’s For Dinner?
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Tuna-Chickpea Salad
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5:30 Challenge / 5 ingredients / 30 minutes
With budgets tighter than ever, the 5:30 Challenge is looking at ways to get more for your dinner dollar, without sacrificing flavor and favorite foods.
This week we start with a cupboard staple that is often ignored at dinner time: canned tuna. Besides being low in calories and fat, but high in protein and heart-healthy omega-3 fatty acids, it can be used in a variety of ways that won’t remind you of the wimpy tuna-on-white-bread sandwich that was the cornerstone of many of our lunch boxes.
One of my favorite protein-packed combos is a tuna-bean salad. It doesn’t get much more economical than that. The combination of textures lends toothsomeness to this simple, colorful main-course salad for warm weather.
Choose your favorite oil-based dressing, or drizzle with olive oil and fresh lemon juice.
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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2 (6-ounce) cans tuna packed in water, drained
1 (15-ounce) can chickpeas or white beans, rinsed and drained
1 cup cherry tomatoes, quartered
1 green, red or yellow bell pepper, seeded and chopped
1/3 to 1/2 cup balsamic vinaigrette
Instructions:
In a serving bowl, flake tuna. Add chickpeas, tomatoes, bell pepper and 1/3 cup dressing. Stir to combine. Season with salt and pepper and add vinaigrette, if necessary.
Notes:
To make the meal: green salad and dinner rolls
Nutrition:
Per serving: 244 calories (percent of calories from fat, 8), 28 grams protein, 29 grams carbohydrates, 6 grams fiber, 2 grams fat (trace saturated), 26 milligrams cholesterol, 610 milligrams sodium.
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