Tuna Caesar Salad
Per serving
By replacing most of the oil in a classic Caesar salad dressing with a purée of canned tuna we decrease the fat and increase the protein by eight times. The resulting dressing can makeover a simple green salad into a entrée that delivers protein, and transforms a popular creamy vinaigrette into a versatile cooking sauce.
Ingredients
6 serv.- can about 6 ounces light chunk tuna in water, drained1 can
- large garlic clove, halved Juice of↗1
- lemon 1/4 cup red wine vinegar1
- tablespoons extra-virgin olive oil↗2 tablespoons
- tablespoon freshly grated parmesan cheese kosher salt, to taste*1 tablespoon
- teaspoon fresh ground black pepper↗1⁄4 teaspoon
- cup nonfat milk↗1⁄4 cup
- gallon romaine leaf, that have been torn into bite-size pieces↗1 gallon
- cup diced red onion1⁄2 cup
- cups croutons↗1 1⁄2 cups
Step-by-step instructions
- 1
To make the dressing, purée all of the dressing ingredients in a blender or food processor until smooth. Toss the romaine, red onion and dressing in a large salad bowl. Add the croutons and toss; serve immediately.
- 2
Servings: 6.
- 3
Calories 80; Total fat 5g; Saturated fat 1g; Cholesterol 10mg; Sodium 115mg; Carbohydrate 1g; Fiber 0g; Protein 8g; Vitamin A 0%DV**; Vitamin C 6%DV; Folate 1%DV; Calcium 2%DV; Iron 2%DV; Potassium 3%DV
- 4
Nutrition Information for Dressed Salad Per Serving: Calories 140; Total fat 6g; Saturated fat 1g; Cholesterol 10mg; Sodium 180mg; Carbohydrate 13g; Fiber 4g; Protein 11g; Vitamin A 170%DV; Vitamin C 70%DV; Folate 54%DV; Calcium 8%DV; Iron 15%DV; Potassium 14%DV *For salt, indicated as the amount “to taste,” no amount of the ingredient is included in the analysis.
- 5
*Daily Value.
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