TASTE
Warm summer nights call for cool salads
By Linda Gassenheimer
McClatchy-Tribune News Service
Refresh yourself with cool salads on a warm summer evening. This Tuscan bean and tuna salad is a delightful combination of healthful ingredients.
Italian canned tuna is excellent. If you are near a specialty shop that sells it, pick up a can for this recipe. (Editor's note: R. Field and Whole Foods stock this.) Otherwise, use a good quality, all-white-meat tuna. Red onion lends texture and flavor to the salad.
The zucchini and tomato salad is an easy and colorful dish. Dried oregano and fresh parsley are used in the salad. Chop the oregano with the parsley.
The juices from the parsley will help to release the flavor of the dried herb. Here's a tip: be sure your dried herbs are less than 6 months old. If they've been sitting around a while and look grey, it's time for a new bottle.
Serve these dishes with some Italian bread sticks.
This meal contains 576 calories per serving with 19 percent of calories from fat.
TUSCAN BEAN AND TUNA SALAD
Rinse and drain the beans. Place in a serving bowl and add the onion.
Drain the tuna and break into large flakes. Add to the beans. Add dressing, a little pepper to taste and half the parsley. Gently toss without breaking the beans. Arrange the lettuce leaves on a serving platter and spoon the salad over the leaves. Sprinkle remaining parsley on top.
Makes 2 servings.
• Per serving: 477 calories (9 percent from fat), 4.9 g fat (0.8 g saturated, 1.1 g monounsaturated), 32 mg cholesterol, 45.5 g protein, 65.2 g carbohydrates, 16.8 g fiber, 886 mg sodium.
ZUCCHINI AND TOMATO SALAD
Cut the zucchini into 1-inch pieces. Place in a microwave-safe bowl and microwave on high 1 minute. Cut tomatoes into 1-inch cubes. Place in bowl with zucchini. Add olive oil to the bowl and toss well. Sprinkle with oregano, parsley and salt and pepper to taste. Toss again.
Makes 2 servings.
• Per serving: 99 calories (66 percent from fat), 7.2 g fat (1.1 g saturated, 5.1 g monounsaturated), no cholesterol, 2.3 g protein, 8.4 g carbohydrates, 2.7 g fiber, 16 mg sodium.
