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Tuna and Avocado Cobb Salad

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

Recipe Source: Deliciously Healthy Family Meals
  
Prep time Cook time Yields Serving Size
20 minutes 0 minutes 4 servings 2 C salad, 2 Tbsp dressing

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
1/2  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

Nutrition Facts 

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.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

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