White Bean Tuna Salad, Couscous, Cottage Cheese, Apple Slices, Cucumber Water
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Calories: 657kcal
Ingredients
Cucumber Water
- 24 oz Water
- 8 slices Cucumber
- Ice cubes
Couscous
- 1 cup Water
- 1 tsp Extra-virgin olive oil
- 1/2 cup Couscous
Salad
- 2 tsp Extra-virgin olive oil
- 1 Lemon juiced and zested
- 1 tsp Dijon mustard
- ½ tsp Black pepper
- 1½ cups Cannellini beans drained and rinsed
- 8 oz Chunk light tuna fish drained
- ⅓ cup Red onion thinly sliced
- ⅓ cup Fresh parsley chopped
- 1 TBSP Capers drained
- ⅓ tsp Red pepper flakes optional
- 4 cups Arugula
- 1 Cucumber sliced for scooping
- 8 Radish sliced for scooping
Sides
- 1 cup Cottage cheese low fat
- 1 Apple sliced
Instructions
- Prepare the ingredients as instructed.
- Add the cucumber slices to the water and refrigerate for at least 10 minutes. Serve over ice if desired.
- Bring the water and oil to a boil. Cook the couscous as instructed on the package.
- In a large bowl, whisk together the olive oil, lemon juice, lemon zest, Dijon mustard and black pepper until well combined.
- Add the cannellini beans and gently mash about one-third of the beans with a fork to help bind the salad.
- Flake the tuna into the bowl, then add the red onion, parsley, capers, and red pepper flakes, if using. Fold everything together gently, keeping the tuna in large chunks.
- Let the salad rest for 10 minutes to allow the flavors to develop.
- Portion the couscous, top with arugula and tuna and white bean salad. Serve with cucumber and radish slices for scooping, cottage cheese, apple slices, and cucumber water.
Nutrition
Calories: 657kcal | Carbohydrates: 84g | Protein: 52g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 59mg | Sodium: 779mg | Potassium: 1603mg | Fiber: 14g | Sugar: 13g | Vitamin A: 2267IU | Vitamin C: 58mg | Calcium: 364mg | Iron: 9mg
White Bean Tuna Salad, Couscous, Cottage Cheese, Apple Slices, Cucumber Water
Ingredients
Cucumber Water
- 24 oz Water
- 8 slices Cucumber
- Ice cubes
Couscous
- 1 cup Water
- 1 tsp Extra-virgin olive oil
- 1/2 cup Couscous
Salad
- 2 tsp Extra-virgin olive oil
- 1 Lemon juiced and zested
- 1 tsp Dijon mustard
- ½ tsp Black pepper
- 1½ cups Cannellini beans drained and rinsed
- 8 oz Chunk light tuna fish drained
- ⅓ cup Red onion thinly sliced
- ⅓ cup Fresh parsley chopped
- 1 TBSP Capers drained
- ⅓ tsp Red pepper flakes optional
- 4 cups Arugula
- 1 Cucumber sliced for scooping
- 8 Radish sliced for scooping
Sides
- 1 cup Cottage cheese low fat
- 1 Apple sliced
Instructions
- Prepare the ingredients as instructed.
- Add the cucumber slices to the water and refrigerate for at least 10 minutes. Serve over ice if desired.
- Bring the water and oil to a boil. Cook the couscous as instructed on the package.
- In a large bowl, whisk together the olive oil, lemon juice, lemon zest, Dijon mustard and black pepper until well combined.
- Add the cannellini beans and gently mash about one-third of the beans with a fork to help bind the salad.
- Flake the tuna into the bowl, then add the red onion, parsley, capers, and red pepper flakes, if using. Fold everything together gently, keeping the tuna in large chunks.
- Let the salad rest for 10 minutes to allow the flavors to develop.
- Portion the couscous, top with arugula and tuna and white bean salad. Serve with cucumber and radish slices for scooping, cottage cheese, apple slices, and cucumber water.
Nutrition
Calories: 657kcalCarbohydrates: 84gProtein: 52gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 59mgSodium: 779mgPotassium: 1603mgFiber: 14gSugar: 13gVitamin A: 2267IUVitamin C: 58mgCalcium: 364mgIron: 9mg
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