Recipe to Try: Mediterranean Salad!

Become a member | Learn more | Member sign in   February 09, 2015 Hungry for more information that will make your weight loss journey easier and fun? "Like" The New Sonoma Diet on Facebook for daily food and eating tips! Recipe to Try: Mediterranean Salad! Do you want your tuna to pop with flavor? Mix up some balsamic vinegar, oregano, and black pepper to make this salad a showstopper. START TO FINISH: 25 minutes MAKES: 4 servings Ingredients: 2 roma tomatoes, chopped 2 tablespoons capers, drained 2 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar 1/8 teaspoon dried oregano, crushed, or 1/2 teaspoon chopped fresh oregano 1/8 teaspoon kosher salt Dash freshly ground black pepper 6 cups packaged European-style torn mixed salad greens 2 6-ounce cans chunk white tuna (packed in water), drained and broken into chunks 1 cup canned garbanzo beans (chickpeas), rinsed and drained 1 cup fresh green beans, blanched* 1/4 cup pitted kalamata olives, quartered 4 teaspoons extra-virgin olive oil 4 teaspoons balsamic vinegar Instructions: In a small bowl combine tomatoes, capers, 2 tablespoons oil, 2 tablespoons balsamic vinegar, oregano, kosher salt, and pepper; set aside. On 4 serving plates, arrange torn salad greens, tuna chunks, garbanzo beans, green beans, olives, and tomato mixture. Drizzle the 4 teaspoons oil and the 4 teaspoons balsamic vinegar evenly over salads. Nutrition Facts per serving: 324 cal., 16 g total fat (2 g sat. fat), 36 mg chol., 775 mg sodium, 21 g carb., 5 g fiber, 25 g pro. *Note: To blanch the green beans, wash them and remove ends and strings. Leave beans whole or snap in half. In a covered medium saucepan, cook green beans in a small amount of boiling, lightly salted water for 10 to 15 minutes or until crisp-tender. Drain; place in ice water until chilled. Drain well. Members Get More! Sign Up Now! Tomorrow:  Eating for Good Health  Enjoying this newsletter? Sign up for other free newsletters. More from The New Sonoma Diet!   Connie's Tip of the Day Caper Dossier Capers are a classic part of the Mediterranean flavor palette, along with olives, anchovies, and artichokes. Their piquant flavor goes well with seafood, poultry, eggs, and greens, and they're a great salad garnish. Keep them in your refrigerator, sealed and in their own liquid, and they'll keep for up to nine months! Your Sonoma Diet Tools   500 Recipes   Wine Guide   Online Dietitians   Weight Tracker   Message Boards   Shopping Lists

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