Chopped Salad with Tuna South Beach
Bright, nutritious, and satisfyingly simple, the Chopped Salad with Tuna South Beach is a refreshing take on healthy eating. Packed with protein-rich canned tuna, vibrant romaine lettuce, juicy cherry tomatoes, and crisp cucumber, this salad balances texture and flavor beautifully. Finished with a zesty homemade vinaigrette made from extra virgin olive oil, fresh lemon juice, Dijon mustard, and a hint of garlic, every bite bursts with Mediterranean-inspired freshness. Quick to prepare in just 15 minutes with no cooking required, this low-carb, South Beach Diet-friendly recipe is perfect for a light lunch or dinner. Serve it as a standalone dish or pair it with your favorite side—this healthy chopped salad is perfect for those craving a wholesome, flavorful meal.
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Recipe Information
Ingredients
- 2 5-ounce cans Canned tuna (packed in water, drained)
- 4 cups Romaine lettuce
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 0.25 cup Black olives (sliced)
- 2 tablespoons Fresh parsley (chopped)
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 clove Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
In a large mixing bowl, chop the romaine lettuce into bite-sized pieces and set aside.
Halve the cherry tomatoes and slice the cucumber into thin rounds. Add them to the bowl with the lettuce.
Finely chop the red onion and sprinkle it over the vegetables.
Add the sliced black olives and freshly chopped parsley to the bowl.
Open the canned tuna, drain the water, and break the tuna into chunks. Add it to the mixing bowl atop the vegetables.
In a small bowl, prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until smooth and emulsified.
Pour the dressing over the salad and use tongs to toss everything together until well combined.
Serve immediately in bowls or on plates. Enjoy your refreshing Chopped Salad with Tuna South Beach!
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 791 mg | 34% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 11.0 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 180 mg | 14% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1290 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
