October 22, 2009
Fast Food Factoid: Despite the scientific evidence that supports the need to consume whole grains and cereals, food makers claim that Chocolate Frosted Sugar Bombs breakfast cereal is part of a healthy breakfast.
Food For Thought: Healthy plant oils like olive, peanut, and soybean oil should be part of a healthy diet. These oils are high in poly- and monounsaturated fats. They are actually good for you because they improve your blood cholesterol. Trans fats, on the other hand, dramatically increase your risk of heart disease because they make cholesterol worse.
Source: CDC
Healthy Lunch Recipe: Tuna Bean Salad
Recipe Summary:
Preparation Time: 4 hours, 15 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.00
Ingredients:
Salad
3 medium green bell peppers
3 medium red bell peppers
2 15 oz, cans white beans, rinsed and drained
2 6 oz cans, water packed tuna, drained
1/2 cup sliced ripe olives
1 head lettuce
2 medium tomatoes cut into wedges
Dressing
1/2 tsp grated lemon peel
1/3 cup lemon juice
1/4 cup olive oil
2 Tbsp fresh chopped parsley
1 tsp rosemary
1 Tbsp Dijon mustard
Directions: Salad
Set oven to broil. Place bell peppers on broiler pan. Broil with tops 4 to 5 inches from heat about minutes on each side or until skin blisters and browns. Remove from oven. Wrap in towel; let stand 5 minutes. Remove skin, stems, seeds, and membranes of the peppers. Cut peppers into 1/4-inch slices. Toss peppers, beans, tuna, olives, and dressing in a bowl. Cover and chill for 4 hours, stirring occasionally. Spoon salad onto lettuce leaves and garnish with tomato wedges.
Dressing
Mix all dressing ingredients thoroughly in a tightly covered container.
Nutrition Facts
Tuna Bean Salad
Serving Size 1/6 salad
Amount Per Serving
Calories 370 Calories from Fat 100
% Daily Value (DV)*
Total Fat 12g 18%
Saturated Fat 2g 8%
Trans Fat 0g 0%
Cholesterol 15mg 5%
Sodium 170mg 7%
Total Carbohydrate 42g 14%
Dietary Fiber 9g 36%
Sugars 3g
Protein 27g
Vitamin A 70%
Vitamin C 300%
Calcium 15%
Iron 35%
* Percent Daily Values are based on a 2,000 calorie diet.
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