Tuna Caesar Salad

By replacing most of the oil in a classic Caesar salad dressing with a purée of canned tuna we decrease the fat and increase the protein by eight times. The resulting dressing can makeover a simple green salad into a entrée that delivers protein, and transforms a popular creamy vinaigrette into a versatile cooking sauce.

• Ready In: 10 mins
• Serves: 6

Ingredients

• 1  can  about 6 ounces light chunk tuna in water, drained
• 1  large garlic clove, halved Juice of
• 1  lemon 1/4 cup red wine vinegar
• 2  tablespoons  extra-virgin olive oil
• 1  tablespoon  freshly grated parmesan cheese kosher salt, to taste*
• 1⁄4 teaspoon fresh ground black pepper
• 1⁄4 cup nonfat milk
• 1  gallon romaine leaf, that have been torn into bite-size pieces
• 1⁄2 cup  diced red onion
• 1 1⁄2 cups croutons

Directions

1. To make the dressing, purée all of the dressing ingredients in a blender or food processor until smooth. Toss the romaine, red onion and dressing in a large salad bowl. Add the croutons and toss; serve immediately.
2. Servings: 6.
3. Nutritional Information Per Serving:
4. Calories 80; Total fat 5g; Saturated fat 1g; Cholesterol 10mg; Sodium 115mg; Carbohydrate 1g; Fiber 0g; Protein 8g; Vitamin A 0%DV**; Vitamin C 6%DV; Folate 1%DV; Calcium 2%DV; Iron 2%DV; Potassium 3%DV
5. Nutrition Information for Dressed Salad Per Serving: Calories 140; Total fat 6g; Saturated fat 1g; Cholesterol 10mg; Sodium 180mg; Carbohydrate 13g; Fiber 4g; Protein 11g; Vitamin A 170%DV; Vitamin C 70%DV; Folate 54%DV; Calcium 8%DV; Iron 15%DV; Potassium 14%DV *For salt, indicated as the amount “to taste,” no amount of the ingredient is included in the analysis.
6. *Daily Value.