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  • Tuna and Avocado Cobb Salad

    Healthier Classics

Not just a salad, but a delicious meal—try serving with crusty whole-grain bread

Recipe Source: Deliciously Healthy Family Meals

Ingredients

  • For salad:

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

  • For dressing:

    2 Tbsp  lemon juice (or about 1 fresh lemon)
    1 Tbsp  lime juice (or about 1 fresh lime)
    1 Tbsp  honey
    1 Tbsp  fresh parsley, rinsed, dried, and minced (or 1 tsp dried)
    1 Tbsp  water
    1 Tbsp  olive oil

calories 224
Total fat 9 g
Saturated fat 1 g
Cholesterol 18 mg
Sodium 264 mg
Total fiber 6 g
Protein 15 g
Carbohydrates 24 g
Potassium 557 mg
Vitamin A 200%
Vitamin C 50%
Calcium 6%
Iron 10%
Percent Daily Values are based on a 2,000 calorie diet.

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.

Tip: Look for an avocado that is slightly firm, but soft enough to be gently squeezed.  For a description of how to peel and cut an avocado, see the Healthy Eating FAQs in Cooking Resources.

 

* Use the other half of the avocado for the Quinoa-Stuffed Tomatoes.

Note: Four ounces of fresh grilled tuna steaks, salmon, or shrimp can be substituted for the albacore tuna.  For cooking instructions for fresh fish and shellfish, see basic cooking instructions.

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