Sunday, June 28, 2009

Tasty Salads from Eating Well

Mediterranean Tuna Antipasto Salad
1 15-19 oz can chickpeas, rinsed
2 5-6 oz cans water-packed chunk light tuna, drained & flaked
1 lg red bell pepper, finely diced
1/2 C finely chopped red onion
1/2 C fresh parsley, divided
4 tsp capers, rinsed (optional)
1 1/2 tsp finely chopped fresh rosemary
1/2 C lemon juice, divided
4 Tbsp extra-virgin olive oil, divided
Freshly ground black pepper to taste
1/4 tsp salt
8 C mixed salad greens

Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 C lemon juice and 2 Tbsp oil in a medium bowl. Season with pepper. Combine the remaining 1/4 C lemon juice, 2 Tbsp oil and salt in a large bowl. Add salad greens, toss to coat. Divide the greens among 4 plates; top each with the tuna salad.
Makes 4 servings; cost per serving under $3.50
Note: Chunk light tuna, which comes from the smaller shipjack or yellowfin, has less mercury than canned white albacore tuna.

Chopped Greek Salad with Chicken
1/3 C red-wine vinegar
2 Tbsp extra-virgin olive oil
1 Tbsp chopped fresh dill or oregano, or 1 tsp dried
1 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground pepper
6 C chopped romaine lettuce
2 1/2 C chopped cooked chicken
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
1/2 C finely chopped red onion
1/2 C sliced ripe black olives
1/2 C crumbled feta cheese

Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Makes 4 servings, about 3 cups each; cost per serving under $3.50

1 comment:

  1. Those antipasto and chopped Greek salads look amazing! Yum.