Written by:Eli Ben-Yehuda, September 19, 2017
p>Tuna is a fatty fish providing high quality protein, B-vitamins, and selenium. These nutrients help the body produce red blood cells, reduce heart disease risk and macular degeneration, and promote brain growth. The protein provides essential amino acids used for body growth and maintenance, while the fat provides a rich source of heart-healthy omega 3 fatty acids.

Try this amazing “Cobb Salad” with a tuna avocado twist as a heart healthy meal.

Ingredients:

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For Salad

4 cups red leaf lettuce, rinsed and chopped (about 8 leaves)

1 cup frozen whole kernel corn, roasted (on a pan in the oven or toaster oven at 400°F for 7-10 minutes)

1 cup carrots, shredded

1 tomato, rinsed, halved and sliced

½ ripe avocado, peeled and sliced*

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1 cup frozen green peas, thawed

1 can (6 oz.) canned white albacore tuna in water

For Dressing:

2 tablespoons lemon juice (or about 1 fresh lemon)

1 tablespoon lime juice (or about 1 fresh lime)

1 tablespoon honey

1 tablespoon fresh parsley, rinsed, dried, and minced (or 1 teaspoon dried)

1 tablespoon water

1 tablespoon olive oil

Instructions:

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.

Nutritional Analysis: (per serving)

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

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