Captain Burger with Bacon and Cheese
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Tuna and Chick Pea Salad
Serves2
Prep Time5 min
Time to Table5 min
A hearty tuna salad that’s filling like a meal. This works as a great packed lunch option, too, when you’re on the go.
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Ingredients
2 cans Clover Leaf Flaked Light Tuna in Olive Oil tri-pack or Flaked Light Tuna in Olive Oil & Chili Pepper tri-pack or Solid Light Tuna in Olive Oil
1 1/4 cup (300 mL) Chick peas, drained and rinsed
1 cup (250 mL) Red cherry tomatoes, quartered
1 Yellow pepper, diced
½ Chopped onion
1 tbsp (15 mL) Chopped parsley
1/4 cup (50 mL) Italian dressing, low fat
Salt, black pepper to taste
green onion (optional for garnish)
PREP INSTRUCTIONS
- Gently mix all ingredients in a bowl.
- Check the seasoning. If desired, garnish with green onion and serve.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 360 | |
| Fat | 11 g | 17% |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 8% | |
| Cholesterol | 25 mg | |
| Sodium | 1020 mg | 43% |
| Carbohydrate | 34 g | 11% |
| Fibre | 7 g | 28% |
| Sugar | 5 g | |
| Protein | 32 g | |
| Vitamin A | ||
| Vitamin C | 300% | |
| Calcium | 6% | |
| Iron | 20% |
Claims per serving
| Low in Saturated Fat | Trans Fat Free |
| Very High Source of Fibre | Excellent Source of Protein |
| Excellent Source of Vitamin C | Source of Calcium |
| Good Source of Iron |
