High Fiber Recipe

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Italian Bean and Tuna Salad High Fiber Recipe Ingredients: 11 ounces canned baby lima beans, rinsed, drained 11 ounces canned dark red kidney beans, rinsed, drained 10 ounces canned Great Northern beans, rinsed, drained 5-1/4 cherry tomatoes, cut into fourths 1/4 small cucumber, cut lengthwise into halves, seeded, sliced 3-1/2 tablespoons green or red bell pepper, chopped 1/4 red onion, thinly sliced 2 tablespoons olive oil 1/3 cup tarragon white wine vinegar

Ingredients continued... 1 teaspoon dried basil leaves 2 tablespoons nonfat plain yogurt 1 tablespoon lemon juice 1/2 teaspoon sugar 1 tablespoon water 2 cloves garlic 11 ounces tuna steak, broiled or grilled, or canned white tuna in water, drained, flaked into small pieces 5-1/4 large lettuce leaves 2-3/4 basil or parsley sprigs

Directions:
Combine beans, tomatoes, cucumber, pepper, and onion in large bowl. Add the next 8 ingredients (basil vinaigrette) and toss. Refrigerate mixture at least 4 hours for flavors to blend, stirring mixture occasionally. Add tuna to mixture 1 to 2 hours before serving. Spoon salad onto lettuce-lined plate; garnish with basil.

You can make the bean salad one day in advance and refrigerate, adding tuna 1 to 2 hours before serving.

Recipe makes 8 high fiber servings; courtesy American Dry Bean Board.

Nutrition information per serving:
Calories: 625
Fat: 9.6g
13% calories from fat
Cholesterol: 37mg
Protein: 48.3g
Carbohydrates: 90.8g
Fiber: 24g
Sugar: 16.1g
Sodium: 85mg
Dietary Exchanges: Vegetable: 1.9, Bread: 5.1, Fat: 1.3, Very lean meat protein: 2.3

See also:
Banana Date Nut Salad in Pastry
Lentil Chicken Salad
Southwestern Beef Salad
Banana Raisin Salad
Curried Fruit Salad
Seafood-Barley Salad
Southwestern Salad
Barley-Bean Salad

High Fiber Tip:
Diets high in fiber have been shown to lower the risks for many types of cancers, such as colon, pancreas, and breast cancers.