Mango and
Black Bean Salad with Grilled Tuna
- 1 pound tuna steaks or
2 cans (9 ounces each) chunk light tuna in water, drained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged
Black beans, rinsed, drained
1 large ripe mango, peeled, cubed
2 plum tomatoes, chopped
1/2 medium cucumber, chopped
4 green onions and tops, sliced
Island Lime Dressing (recipe follows) or prepared vinaigrette
Lettuce leaves
1/4 cup crumbled reduced-fat feta cheese
- Grill tuna over medium-hot
coals, or broil 6 inches from heat source until fish is tender
and flakes with a fork, 4 to 5 minutes on each side. Cool several
minutes and cut into 1-inch pieces. Or, rinse and drain canned
tuna and cut into 1-inch pieces.
Combine tuna, beans, mango, tomatoes, cucumber, and green onions
in bowl; drizzle with Island Lime Dressing and toss. Spoon salad
onto lettuce-lined plates; sprinkle with feta cheese.
Makes 4 servings (1 1/4
cups each).
Island Lime Dressing
2 to 3 tablespoons olive
or vegetable oil
1 tablespoon lime juice
1 tablespoon white wine vinegar
1 tablespoon water
1/2 teaspoon dried mint leaves
1/4 teaspoon dried tarragon leaves
- Whisk all ingredients
in small bowl; refrigerate until serving time.
Makes 1/3 cup.
TIPS: One can (20 ounces)
crushed pineapple in juice, drained can be substituted for the
mango. If desired, garnish salad with avocado and mint sprigs.
Nutrient Information Per serving: (garnishes
not included): Calories 326; Fat 12g; % Calories from Fat 30;
Carbohydrate 31g; Folate 139mcg; Sodium 525mg; Protein 33g; Dietary
Fiber 10g; Cholesterol 52mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
