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Tuna and White Bean Salad

Ingredient Amount Calories
Lemon juice 57.5g 13kcal
Garlic 3g 4kcal
Olive oil 28g 248kcal
Peppermint fresh 6.8g 5kcal
Onions, red, raw 37.5g 17kcal
Lemon peel 2g 1kcal
Tuna light, canned in oil, drained solids 142g 281kcal
Beans, white, mature seeds, canned 170g 194kcal

Recipe Instructions:

Ingredients
1 c cannellini beans drained and rinsed
5 oz tuna in water drained
1/4 c red onion minced
2 tbs fresh herbs (mint, basil, dill or parsley)
1 tsp lemon zest
1/4 c lemon juice
1 clove garlic grated
2 tsp extra virgin olive oil
Salt and pepper to taste
Instructions
Combine beans, tuna, onion and fresh herbs in a medium bowl.
Use a microplane to zest lemon and grate the garlic directly over the bean mixture.
Add lemon juice and olive oil and mix well.
Season with salt and pepper to taste.
Serve in lettuce cups, with crackers or in whole wheat bread.

Nutrition Facts
Portion Size 223 g | ml
Amount Per Portion 381
1594
kcal
kilojoules
% Daily Value *
Total Fat 20g 26%
Saturated Fat 3.1g 15%
Sodium 586mg 25%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Sugar 2.1g
Protein 27g 55%
Vitamin D 4.8mcg 24%
Calcium 89mg 7%
Iron 3.9mg 22%
Potassium 627mg 13%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 23.568 mcg 3%
Thiamin [B1] 0.122 mg 10%
Riboflavin [B2] 0.132 mg 10%
Niacin [B3] 8.999 mg 56%
Pantothenic acid [B5] 0.481 mg 10%
Vitamin B6 0.18 mg 11%
Cobalamin [B12] 1.562 mcg 0%
Floate [B9] 68.601 mcg 0%
Vitamin C 15.484 mg 17%
Vitamin D 4.757 mcg 24%
Vitamin E 3.352 mg 22%
Vitamin K 42.159 mcg 35%
Betaine 0.014 mg 0%
Choline 22.744 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23 g 8%
Sugars 2.1 g 4%
Dietary fiber 5 g 18%
Carbohydrate 2.5 g 0%
Net carbs 20.9g
Aminoacids
Nutrient Amount DV
Alanine 1.518 g 0%
Arginine 1.635 g 0%
Aspartic acid 2.887 g 0%
Cysteine 0.291 g 0%
Glutamic acid 4.054 g 0%
Glycine 1.242 g 0%
Histidine 0.785 g 0%
Isoleucine 1.233 g 0%
Leucine 2.188 g 0%
Lysine 2.332 g 0%
Methionine 0.708 g 0%
Phenylalanine 1.15 g 0%
Proline 1 g 0%
Serine 1.188 g 0%
Threonine 1.174 g 0%
Tryptophan 0.308 g 0%
Tyrosine 0.876 g 0%
Valine 1.399 g 0%
Minerals
Nutrient Amount DV
Calcium 88.65 mg 7%
Copper 0.28 mg 31%
Fluoride 22.01 mcg 0%
Iron 3.88 mg 22%
Magnesium 72.39 mg 17%
Manganese 0.54 mg 23%
Phosphorus 313.04 mg 25%
Potassium 626.52 mg 13%
Selenium 55.66 mcg 101%
Sodium 586.48 mg 25%
Zinc 1.69 mg 15%
Other
Nutrient Amount DV
Water 149.562 g 0%
Ash 3.166 g 0%