Recipe: Tuna and Avocado Cobb Salad

A colorful, protein-rich salad, topped with a tangy dressing

Perfect for lunch or dinner, this beautiful salad provides a variety of plant nutrients plus heart-healthy omega-3 fat. Tips: Choose tuna packed in water, not oil, and look for an avocado that’s slightly firm but soft enough to be gently squeezed.

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Ingredients

For salad
4 cups red leaf lettuce, rinsed and chopped (about 8 leaves)
1 cup frozen whole kernel corn, roasted (on a pan in the oven or toaster oven at 400˚F for 7-10 minutes)
1 cup carrots, shredded
1 tomato, rinsed, halved and sliced
½ ripe avocado, peeled and sliced
1 cup frozen green peas, thawed
1 can (6-ounce) canned white albacore tuna in water

For dressing
2 tablespoons lemon juice (or about 1 fresh lemon)
1 tablespoon lime juice (or about 1 fresh lime)
1 tablespoon honey
1 tablespoon fresh parsley, rinsed, dried and minced (or 1 teaspoon dried)
1 tablespoon water
1 tablespoon olive oil

Directions

  1. Divide and arrange 2 cups of salad ingredients in each of 4 serving bowls.
  2. For dressing, combine all ingredients and mix well. Spoon 2 tablespoons over each salad, and serve.

Nutrition Information

Makes 4 servings

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Per serving:

Calories: 224
Total fat: 9g
Saturated fat: 1g
Cholesterol: 18mg
Sodium: 264mg
Total fiber: 6g
Protein: 15g
Carbohydrate: 24g

Source: Keep the Beat, Delicious Healthy Eating from the National Heart, Lung and Blood Institute