Lemon-Balsamic Kale and Tuna Salad

This refreshing salad is packed with lean protein from tuna and rich in vitamins A, C, and K from kale, while healthy fats from olive oil aid in nutrient absorption.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 cans (5 ounces each) tuna in water · 218 kcal in the whole recipe
• 1 bunch kale, stems removed and chopped · 88 kcal in the whole recipe
• 2 ounces cherry tomatoes, halved · 10 kcal in the whole recipe
• 1 raw lemon · 25 kcal in the whole recipe
• 1/4 cup extra virgin olive oil · 491 kcal in the whole recipe
• 1/8 cup balsamic vinegar · 27 kcal in the whole recipe
• Kosher salt, to taste
• Freshly ground pepper, to taste

Method

1. Wash the kale thoroughly, remove any tough stems, and chop the leaves into bite-sized pieces, then set aside to drain.

   

2. In a small bowl, toss the halved cherry tomatoes with the balsamic vinegar, olive oil, and a pinch of salt and pepper, then set aside to marinate.

   

3. In a large salad bowl, gently mix the tuna (with its canning juices) with the freshly squeezed juice of half a lemon and a pinch of pepper.

   

4. Add the kale to the tuna mixture and massage the leaves with your hands for about 3 minutes until they become soft, tender, and darker green.

   

5. Gently toss in half of the marinated tomatoes until everything is well coated, then top with the remaining tomatoes, squeeze the rest of the lemon juice over, and serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.