Your Recipe

Italian Chopped Salad with Cannellini Beans

Ingredient Amount Calories
Lemon juice 43.2g 10kcal
Celery 9g 1kcal
Parsley 15.4g 6kcal
Peppers, raw, red, sweet 150g 39kcal
Artichoke 19.439673g 9kcal
Olive oil 28g 248kcal
Tuna light, canned in oil, drained solids 224g 444kcal
Tomatoes, Cherry, Raw 149g 27kcal
Lettuce, cos or romaine, raw 600g 102kcal
Beans, white, mature seeds, canned 179g 204kcal
Cucumber, peeled, raw 119g 12kcal

Recipe Instructions:

Ingredients
8 cups romaine chopped
1 celery stalk thinly sliced
1 cup cherry tomatoes halved
1 red pepper seeded and diced
1 cup cucumber slices
1/4 cup minced parsley
8 ounces tuna in water drained
8 canned artichoke hearts drained and quartered
1 cup canned cannellini beans drained and rinsed
2 tablespoons extra virgin olive oil
1 juice of lemon
salt and pepper to taste
Instructions
Place all salad ingredients (romaine through cannellini beans) in a large bowl.
Drizzle bowl with olive oil and lemon juice then use a pair of tongs to toss well.
Season with salt and pepper to taste before serving.

Nutrition Facts
Portion Size 384 g | ml
Amount Per Portion 275
1151
kcal
kilojoules
% Daily Value *
Total Fat 12g 16%
Saturated Fat 2g 10%
Sodium 410mg 18%
Total Carbohydrate 20g 7%
Dietary Fiber 7.2g 26%
Sugar 5.3g
Protein 23g 45%
Vitamin D 3.8mcg 19%
Calcium 109mg 8%
Iron 4.3mg 24%
Potassium 954mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 759.342 mcg 84%
Thiamin [B1] 0.225 mg 19%
Riboflavin [B2] 0.24 mg 18%
Niacin [B3] 8.182 mg 51%
Pantothenic acid [B5] 0.778 mg 16%
Vitamin B6 0.376 mg 22%
Cobalamin [B12] 1.232 mcg 0%
Floate [B9] 275.017 mcg 0%
Vitamin C 69.994 mg 78%
Vitamin D 3.752 mcg 19%
Vitamin E 2.907 mg 19%
Vitamin K 255.343 mcg 213%
Betaine 0.273 mg 0%
Choline 40.423 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.3 g 7%
Sugars 5.3 g 11%
Dietary fiber 7.2 g 26%
Carbohydrate 3.8 g 0%
Net carbs 15.1g
Aminoacids
Nutrient Amount DV
Alanine 1.244 g 0%
Arginine 1.294 g 0%
Aspartic acid 2.454 g 0%
Cysteine 0.232 g 0%
Glutamic acid 3.509 g 0%
Glycine 1.014 g 0%
Histidine 0.617 g 0%
Isoleucine 0.985 g 0%
Leucine 1.735 g 0%
Lysine 1.848 g 0%
Methionine 0.569 g 0%
Phenylalanine 0.948 g 0%
Proline 0.802 g 0%
Serine 0.959 g 0%
Threonine 0.95 g 0%
Tryptophan 0.247 g 0%
Tyrosine 0.692 g 0%
Valine 1.122 g 0%
Minerals
Nutrient Amount DV
Calcium 109.03 mg 8%
Copper 0.29 mg 32%
Fluoride 18.69 mcg 0%
Iron 4.25 mg 24%
Magnesium 79.09 mg 19%
Manganese 0.6 mg 26%
Phosphorus 292.83 mg 23%
Potassium 953.81 mg 20%
Selenium 43.98 mcg 80%
Sodium 409.84 mg 18%
Zinc 1.63 mg 15%
Other
Nutrient Amount DV
Water 324.93 g 0%
Ash 3.579 g 0%