Chipotle Southwest Tuna Salad
- Time: 10 minutes
- Servings: 3
- Serving Size: 5.5 ounces
- Stage: Post-recovery
INGREDIENTS:
- Black beans, cooked - 3/4 cup (129 grams)
- Peas, frozen - 3/4 cup (101 grams)
- Corn kernels, frozen - 1/2 cup (68 grams)
- Tuna, cooked (canned) - 120 grams or 4.5 oz
- Cilantro, freshly chopped leaves - 2 tbsp (4 grams)
INGREDIENTS FOR DRESSING:
- Chipotle paste - 1 tsp (5 grams)(can replace with 1/4 tsp chili chipotle powder)
- White wine vinegar - 1 tbsp (15 grams)
- Agave syrup - 1/2 tbsp (11 grams)
- Lime, juice only - 1/2 medium (22 grams)
- Olive oil - 1/2 tbsp (7 grams)
- Sea salt - 1/2 tsp
- Black pepper, freshly ground - 1/8 tsp
INSTRUCTIONS:
- Drain and rinse the cooked black beans. Unfreeze the peas and corn in the microwave or by boiling them for a couple of minutes in a small pot.
- Mix all the dressing ingredients in a bowl. Drain and flake (break apart) the tuna and add it to the dressing. Gently mix and let the tuna soak up the liquids.
- Mix in the black beans, peas and corn. Serve and garnish with chopped cilantro. Enjoy!.
*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 3 days.
NUTRITION FACTS per serving:
- Calories 175
- Protein 14 grams
- Carbs 22 grams
- Fat 3 grams
- Fiber 6 grams
- Sugar 6 grams
- Iron 12% DV
- Calcium 3% DV
- Sodium 24% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Making your own dressings allows you to control exactly what goes into them and helps avoid unwanted artifical ingredients.
Tags: dairy-free, soy-free, gluten-free, high-fiber, gastric sleeve, vsg, bariatric, diet, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.