Chopped salad with tuna and white beans

4
1
1
SmartPoints® value per serving
Total Time
19 min
Prep
19 min
Cook
0 min
Serves
4
Difficulty
Easy
We take this classic one step further by incorporating shredded romaine, peppery arugula, and crunchy veggies. The flaxseed oil in the vinaigrette dressing adds a terrific flavor—much like that of pecans. You can buy flaxseed oil in health-food stores and in an increasing number of supermarkets. Because it is extremely susceptible to damage by heat, light, and oxygen, check the sell-by date and once you get it home, store it in your refrigerator, where it will stay fresh for 2 to 3 months. If you think you won’t use it within that time, pop the bottle in the freezer, where it will last for about a year.

Ingredients

Reduced-sodium chicken broth

½ cup(s)

Uncooked shallot(s)

2 medium, finely chopped

Fresh parsley

3 Tbsp, falt-leaf, fresh, chopped

Flaxseed oil

1 Tbsp, (See Tip.)

Balsamic vinegar

2 tsp

Dijon mustard

1 tsp

Table salt

¼ tsp

Black pepper

¼ tsp, freshly ground

Romaine lettuce

3 cup(s), shredded, finely shredded

Arugula

3 cup(s), finely shredded

Plum tomato(es)

3 medium, seeded and finely chopped

Water-packed tuna fish, drained

12 oz, drained

Uncooked bell pepper(s)

2 item(s), medium, assorted color, seeded and finely chopped

Canned white beans

1 cup(s), rinsed and drained

Uncooked red onion(s)

1 small, finely chopped

Instructions

  1. Whisk the broth, shallots, parsley, oil, vinegar, mustard, salt, and pepper in a large bowl. Add the lettuce and remaining ingredients; toss to coat with the dressing. Serve at once or cover and refrigerate for up to 30 minutes. Yields 2 1/2 cups per serving.

Notes

Flaxseed oil should not be exposed to direct heat, as in sautéing, as that will damage the oil. It’s great in salad dressings, however.