- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
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375 mL (1 1/2 cup) no salt added chicken broth
2 large cloves garlic, minced
250 mL ( 1 cup) whole wheat couscous
125 mL (1/2 cup) minced fresh Italian parsley
1 pint grape tomatoes, halved
3 green onions, chopped
25 mL (2 tbsp) chopped fresh mint
2 cans (170 g each) low sodium tuna in water, drained
Combining couscous and tuna in this salad is a delicious lunch to tote along to work or school. It can be made up to two days ahead and refrigerated for easy-to-scoop out packable lunches.
Tip: Bean variation: Stir in 250 mL (1 cup) coarsely chopped cooked beans for added protein and fibre.
Salmon option: Use 2 cans of salmon for the tuna.
Difficulty level: Easy wow
Protein: 17 g
Total fat: 3 g
Saturated fat: 0 g
Cholesterol: 12 mg
Carbohydrate: 29 g
Fibre: 5 g
Sugars: 2 g
Sodium: 55 mg
Potassium: 407 mg
In saucepan, bring chicken broth and garlic to boil. Add couscous and remove from heat; cover and let stand for 5 minutes.Fluff into large bowl.
Add tomatoes, onions, parsley and mint. Sprinkle tuna over top.
Oregano dressing: In small bowl, whisk together chicken broth, vinegar and oil. Stir in oregano and pepper. Pour over salad and stir gently to combine.
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.