Tuna Couscous Salad

Macros / Serving Size

Protein 26 g | Fat 31 g | Carbs 56 g

% Calories of Macros / Serving Size

Calories 599 | Protein 17 % | Fat 46 % | Carbs 37 %

Nutrients / Serving Size

Fiber 5 g | Sodium 428 mg | Sat. Fat 4 g

Ingredients (serves 4)

• 1 ½ cups couscous
• 2 5 oz. cans tuna in water
• ¼ cup plus 2 tbsp. lemon juice divided
• 1/3 cup extra virgin olive oil
• ½ cup black olive slices
• 2 cloves garlic, minced
• 12 cherry tomatoes, halved
• ½ cup scallions, chopped
• ¼ cup sliced peppercinis
• ½ cup chopped walnuts or slivered almonds
• 1/3 cup fresh basil leaves, sliced and loosely packed (about 4-5 leaves)
• Salt and pepper to taste (optional)
• ½ frozen chopped broccoli thawed (optional)

Directions

1. In a medium-sized sauce pan, bring 3 cups of water to a boil and then add the couscous.  Reduce heat to low, cover and simmer for 6 minutes.  Remove the pot from the heat, (optional) add the broccoli, cover, and let set for 10 more minutes.  
2. While the couscous is setting, combine ¼ cup of lemon juice and drained tuna with the olive oil, garlic, olives, and peppercinis in a bowl.  Add the hot, drained couscous to a bowl and pour the dressing over it.  Stir gently.  Let set for 5-10 minutes for the flavors to meld.
3. Just before serving, stir in the basil, walnuts, scallions, 2 tbsp. of lemon juice and salt and pepper to taste.

Notes

• Consider serving this mixture over a bed of mixed field greens or baby spinach and tossing in a few mandarin oranges.
• The large majority of fat in in this meal is "heart healthy", however, aim to keep your total fat intake for the day in check.  The overall fat content can be lowered by omitting the nuts.
• Nutrition analysis is based the use of walnuts and the yield of 8.6 oz. tuna solids, once drained, and excludes the optional ingredients.