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.