Tuna Salad #4 : Tuna And White Bean Salad

1. FOR THE ONION:

2. Slice into thin rings, and place in a bowl of cold water.

3. Squeeze with your hands for 3-4 seconds, releasing milky liquid into the water.

4. Drain and cover with fresh cold water.

5. Let sit for 10 minutes.

6. Repeat the squeezing and draining 2 - 3 more times before making the salad.

7. Drain the onion pieces thoroughly and pat them dry.

8. FOR THE SALAD:

9. Put the beans and onion into a serving bowl, sprinkle liberally with salt, and toss.

10. Drain the tuna and add it to the bowl, breaking it into large flakes with a fork.

11. Pour on enough oil to coat well, toss thoroughly.

12. Add a dash of vinegar and a generous quantity of black pepper, toss thoroughly, turning over the ingredients several times.

13. Taste and correct for seasoning.

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Nutrient	Quantity
Total fats	0.055 g
Protein	0.605 g
Carbohydrates	5.137 g
Energy	22 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0022 g
Water	49.0105 g
Aspartic acid	0.05 g
Calcium, Ca	12.65 mg
Lutein + zeaxanthin	2.2 g
Fiber, total dietary	0.935 g
Carotene, beta	0.55 g
Niacin	0.0638 mg
Arginine	0.0572 g
Riboflavin	0.0148 mg
Glutamic acid	0.1419 g
Sodium, Na	2.2 mg
Total lipid (fat)	0.055 g
Manganese, Mn	0.071 mg
Fructose	0.7095 g
Proline	0.0066 g
Fatty acids, total saturated 16:0	0.0187 g
Sucrose	0.5445 g
Choline, total	3.355 mg
Sugars, total	2.332 g
Serine	0.0116 g
Fatty acids, total saturated 18:0	0.0022 g
Vitamin B-6	0.066 mg
Selenium, Se	0.275 g
Ash	0.1925 g
Fatty acids, total saturated 18:1 undifferentiated	0.0072 g
Pantothenic acid	0.0676 mg
Phenylalanine	0.0138 g
Copper, Cu	0.0214 mg
Betaine	0.055 mg
Thiamin	0.0253 mg
Methionine	0.0011 g
Iron, Fe	0.1155 mg
Carbohydrate, by difference	5.137 g
Phosphorus, P	15.95 mg
Folate, total	10.45 g
Alanine	0.0116 g
Valine	0.0116 g
Fatty acids, total saturated 18:2 undifferentiated	0.0072 g
Glycine	0.0138 g
Glucose (dextrose)	1.0835 g
Fatty acids, total saturated 14:0	0.0022 g
Zinc, Zn	0.0935 mg
Isoleucine	0.0077 g
Fatty acids, total polyunsaturated	0.0094 g
Leucine	0.0138 g
Tocotrienol, alpha	0.022 mg
Vitamin A, IU	1.1 IU
Folate, DFE	10.45 g
Tryptophan	0.0077 g
Vitamin C, total ascorbic acid	4.07 mg
Phytosterols	8.25 mg
Tyrosine	0.0077 g
Vitamin K (phylloquinone)	0.22 g
Fatty acids, total saturated	0.0231 g
Histidine	0.0077 g
Fatty acids, total monounsaturated	0.0072 g
Threonine	0.0116 g
Folate, food	10.45 g
Vitamin E (alpha-tocopherol)	0.011 mg
Magnesium, Mg	5.5 mg
Lysine	0.0214 g
Potassium, K	80.3 mg
Cystine	0.0022 g
Fluoride, F	0.605 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	0.5	22	5.137	0.055
Extra virgin olive oil	2 tablespoons	0	0	0
black pepper	0	0	0	0
red wine vinegar	0	0	0	0
cannellini bean	1 can	0	0	0
tuna olive oil	1 can	0	0	0