Mediterranean Tuna & White Bean Salad Collard Wraps GLUTEN FREE Serves: 10 Hands-on time: 30 minutes Total time: 30 minutes INGREDIENTS: 10 large leaves collard greens, thick stems removed 1 cup cooked or BPA-free low-sodium canned cannellini beans, drained and rinsed 2 6-oz BPA-free cans or pouches solid white tuna, packed in water, drained and flaked with a fork Zest 1/2 lemon 1/2 cup jarred (packed in water) chopped roasted red peppers 1/4 cup finely chopped red onion 1/4 cup chopped toasted unsalted walnuts 2 tbsp finely chopped flat-leaf parsley 1 1/2 tbsp extra-virgin olive oil 1 tbsp fresh lemon juice 1/8 tsp fresh ground black pepper INSTRUCTIONS: Fill a wide, deep sauté pan with several inches of water and bring to a boil. Reduce heat to medium to reduce to a simmer. With tongs, place 2 collard leaves in water and cook for 1 minute. Remove leaves, transfer to a clean dish towel and pat dry. Repeat with remaining In a medium bowl, add beans and mash lightly with a fork. Add remaining ingredients and mix well to combine. On a clean work surface, arrange 1 collard leaf, shiny side down, with the stem end closest to you. Spoon 1/4 cup bean mixture onto center of leaf and spread lightly, leaving 1-inch border around edges. Fold sides of leaf in and roll from stem end to top, creating a tight packet. Repeat with remaining leaves and bean mixture. Serve immediately, or wrap individually in plastic wrap and refrigerate for up to 3 days. Nutrients per serving (1 collard wrap): Calories: 110, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Omega-3s: 400 mg, Omega-6s: 1,350 mg, Carbs: 7 g, Fiber: 2 g, Sugars: 1 g, Protein: 11 g, Sodium: 47 mg, Cholesterol: 10 mg Nutritional Bonus: In addition to anti-inflammatory and antioxidant benefits, collard greens have been shown to reduce cholesterol more efficiently than any other cruciferous veggies (like kale, cabbage, broccoli, arugula and radish). This is thanks to its effectiveness in binding to bile acids in the digestive tract, allowing them an easier exit from the body.
Posted on: Thu, 06 Jun 2013 19:19:45 +0000
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