From: Healthy Starts Here!
This is my go-to summer salad. I first shared this recipe on my blog The Healthy Plate at Yahoo! Canada, three summers ago and it has been circumnavigating the web ever since.
This salad is huge, it’s enormous, and it’s loaded with heart healthy ingredients. Feel virtuous while eating. Feel free to double, triple, quadruple, and what the heck, serve some red wine and have a salad party.
3 cups (750 mL) baby arugula
1 artichoke heart, canned, sliced finely – not one can! Just one from a can – you can use the marinated ones that come in a glass jar but they need to be well drained before you use them.
½ cup (125 mL) fresh or frozen thawed peas
3 Kalamata olives, pitted and chopped
1 tsp (5 mL) capers, drained and rinsed
3 oz. (75 g) skipjack tuna packed in oil and well drained OR leftover grilled chicken
2 tbsp (30 mL) chopped fresh parsley
2 tbsp (30 mL) chopped fresh basil
1 tbsp (15 mL) chopped fresh oregano
1 green onion, sliced finely
2 tsp (10 mL) cold pressed canola oil or regular canola oil, your choice OR use a canola oil spritzer – see below
2 tbsp (30 mL) vinegar, high end balsamic or white wine
Cracked black pepper to taste
- Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry. Chop into bite sized pieces or leave as is, your choice. Place on a really large plate.
- Move your way down the ingredient list. Top arugula with artichokes and peas.
- Sprinkle on olives and capers.
- Break up drained tuna, if using, and distribute evenly on top.
- Sprinkle with parsley, basil, oregano, and green onion.
- Drizzle with oil. Sprinkle with vinegar. Sprinkle with cracked black pepper and voilá dinner is ready.
Makes a really huge salad to serve one.
One serving contains:
233 Calories, 12.3 g Total fat, 1.1 g Sat Fat, 0 g Trans Fat, 373 mg Sodium, 20.6 g Carbs, 9 g Fiber, 6.5 g Sugars, 8 g Protein
Diabetes Food Choice Values Per Serving: 1 Carbohydrate, 1Meat and Alternative, 2 Fats
If you make the salad with the tuna, the salad contains 2 ½ oz (75 g) protein which is one serving from the Meat and Alternatives from Canada’s Food Guide. If you aren’t going to use the tuna substitute with 2 ½ oz (75 g) of cooked chicken or salmon or ¾ cup (185 mL) canned, drained and rinsed chickpeas, to keep this a complete protein meal.
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