1 pound tuna steaks or 2 cans (9 ounces each) chunk light tuna in water, drained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1 large ripe mango, peeled, cubed
2 plum tomatoes, chopped
1/2 medium cucumber, chopped
4 green onions and tops, sliced
Island Lime Dressing (recipe follows) or prepared vinaigrette
1/4 cup crumbled reduced-fat feta cheese
Island Lime Dressing
Makes 1/3 cup 2 to 3 tablespoons olive or vegetable oil
1 tablespoon lime juice
1 tablespoon white wine vinegar
1 tablespoon water
1/2 teaspoon dried mint leaves
1/4 teaspoon dried tarragon leaves
Grill tuna over medium-hot coals, or broil 6 inches from heat source until fish is tender and flakes with a fork, 4 to 5 minutes on each side. Cool several minutes and cut into 1-inch pieces. Or, rinse and drain canned tuna and cut into 1-inch pieces. Combine tuna, beans, mango, tomatoes, cucumber, and green onions in bowl; drizzle with Island Lime Dressing and toss. Spoon salad onto lettuce-lined plates; sprinkle with feta cheese.
Island Lime Dressing Preparation Instructions
Whisk all ingredients in small bowl; refrigerate until serving time.
TIPS: One can (20 ounces) crushed pineapple in juice, drained can be substituted for the mango. If desired, garnish salad with avocado and mint sprigs.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another. Nutrient Information Per serving (garnishes not included): Calories 326; Fat 12g; % Calories from Fat 30; Carbohydrate 31g; Folate 139mcg; Sodium 525mg; Protein 33g; Dietary Fiber 10g; Cholesterol 52mg