The Lemon Bowl®

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Italian Chopped Salad with Cannellini Beans

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This light and refreshing Italian Chopped Salad with Tuna, Artichokes & Cannellini Beans is bursting with flavor and packed with protein to give you energy all afternoon long.

Italian Chopped Salad with Tuna, Artichoke Hearts and White Beans - The Lemon Bowl

This might sound a little crazy but I am so happy to see January! As someone who has achieved weight loss success and is working off those last 10 pounds for the third time, I need all of the support I can get. Let’s just say…December felt a little lonely.

Calorie Tracking - My Food Diary

Friends and family frequently reach out to me this time of year asking for practical tips and advice for living a healthier lifestyle which is why I’m thrilled to be working with Kroger this month to talk about my every day #LittleVictories that help me reach my goals. For example, any day that I successfully track my calories and get in a good sweat is a good day in my book. The trick is taking it one day at a time.

Lifting Weights - The Lemon Bowl

As you know, January is the month of good intentions but so often our lofty goals and ambitions quickly become overwhelming and out-of-reach. Fast forward a couple of weeks and we’ve all but given up and quit. To help pay it forward and help all of you reach your goals, I will be sharing a few of my tried and true strategies for making long-term healthy lifestyle changes throughout the entire month.

Italian Chopped Salad with Tuna and Beans - The Lemon Bowl

First up: let’s talk about lunch. When you meal plan for the week, do you consider what you’ll be eating beyond dinner? Please friends, don’t forget to plan out lunch for the week.

Vegetable Beef Soup by The Lemon BowlIt can be as simple as planning to make a double batch of soup for dinner one night so you’ll have leftovers the next day. By taking 10-15 minutes on a Sunday to get a plan in place you are one step closer to achieving little victories all week long.

Italian Chop Salad with Tuna and Beans - The Lemon BowlItalian Chopped Salad with Tuna, Artichokes & Cannellini Beans is ideal for prepping ahead on the weekends and enjoying throughout the week. To keep the veggies from wilting, simply wait until you are ready to serve before tossing with lemon juice and olive oil.

Lunch is easy enough, right? You’ve got this. Keep me posted – we can do this together.

Your fork is waiting.

4.71 from 58 votes
Italian Chopped Salad with Tuna, Artichoke Hearts and White Beans - The Lemon Bowl
Print
Italian Chopped Salad with Cannellini Beans
Prep Time
10 mins
Total Time
10 mins
 
This light and refreshing Italian Chopped Salad with Tuna, Artichokes & Cannellini Beans is bursting with flavor and packed with protein to give you energy all afternoon long.
Course: Salad
Cuisine: Italian
Servings: 4
Calories: 224 kcal
Author: Liz DellaCroce
Ingredients
  • 8 cups romaine chopped
  • 1 celery stalk thinly sliced
  • 1 cup cherry tomatoes halved
  • 1 red pepper seeded and diced
  • 1 cup cucumber slices
  • 1/4 cup minced parsley
  • 8 ounces Kroger tuna in water drained
  • 8 canned Kroger artichoke hearts drained and quartered
  • 1 cup Kroger canned cannellini beans drained and rinsed
  • 2 tablespoons olive oil
  • 1 juice of lemon
  • salt and pepper to taste
US Measurements - Convert to Metric
Instructions
  1. Place all salad ingredients (romaine through cannellini beans) in a large bowl.
  2. Drizzle bowl with olive oil and lemon juice then use a pair of tongs to toss well.
  3. Season with salt and pepper to taste before serving.
Nutrition Facts
Italian Chopped Salad with Cannellini Beans
Amount Per Serving
Calories 224 Calories from Fat 75
% Daily Value*
Total Fat 8.3g 13%
Saturated Fat 0.9g 5%
Polyunsaturated Fat 7.4g
Cholesterol 25mg 8%
Sodium 626mg 26%
Total Carbohydrates 27.1g 9%
Dietary Fiber 11.4g 46%
Sugars 6.4g
Protein 18.3g 37%
* Percent Daily Values are based on a 2000 calorie diet.

 

Disclosure: I have been compensated by Kroger for my time to develop this recipe and share my thoughts on #LittleVictories. Thank you for supporting the brands that make The Lemon Bowl possible. All thoughts are my own. 

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Reader Interactions

Comments

  4. my little victory was going above and beyond my job description at work and using coupons to save 35% off my grocery bill at Kroger after work :)

    Reply

  8. I lost my best friend this morning but i managed to get out of bed this afternoon and stop crying and smile at my children.

    Reply

  9. My little victory for the day was getting through the day without junk food by substituting fresh veggies for snacks!

    Reply

  10. My victory would be finishing work. I dont feel good today but I pushed through any way and made the best of the day

    Reply

  27. i need to work on losing weight… i had lost 65 pounds and kept off for several years then my health got bad and a tragic death in family and its all back now.. and i really need to start trying again…thanks for the giveaway and great blog !

    Reply

  32. Awesome Giveaway! The recipes look delicious, I will be trying a few of them soon! Good luck everyone! Fingers crossed!! :)

    Reply

  37. My little victory today is going to be to actually spend some time on me, I don’t do this very often but I’m going to make some time today (it’s my birthday).

    Reply

  41. My little victory for today was getting the kids to bed on time and neither one of them got up once….normally they both come out of their rooms at least twice each!! :) ~ Carrie Demas

    Reply

  48. My little victory today was that I was able to do the dishes, laundry and prepare a nice light dinner with tuna! I’ve been sick with a horrible cold so this was a big victory! LOL! Thanks! =)

    Reply

  54. My little victory for today was that I donated to the local food pantry again after a long hiatus. I used coupons, specials, and prayer to get the most for my money. I also remembered to check the web site to see what they were most in need of before shopping. Happy knowing I can help people in my own community in a way which lets them preserve their dignity.

    Reply

  58. So far my little victory is my son behaving later I plan to go to park if warm enough with him we always walk there and back so little healthy family time

    Reply

  62. The soups and the workout are great! Not big on salad, more stewed veggies.. hey it’s winter, they are warmer. Maybe salad in the summer. :)

    Reply

  77. Involving everyone to eat a home made breakfast on a weekend , so I made kids to help me and they made their own waffles.

    Reply

  83. My Victory of the day is I am making a Chicken Tikka Masala for dinner and the sauce I made tastes just like at the Indian Restaurants

    Reply

  86. Eating healthier and learning to make salad dressings from nuts! Love it! Nuts and spices can really change a recipe; depending on which nuts and spices you use! Fun with cooking from scratch today!

    Reply

  102. My little victory for today is that I got both kids up and ready and out the door with no attitude! And, on top of that, I got to use the bathroom by myself with no one banging or crying at the door!

    Reply

  105. My little Victory today was getting my ESI Shots in my Back So I can start feeling better and sleeping better as well as walking better….should be fully effective within three days … that’s my pain management plan….

    Reply

  109. My personal victory today is a completely, utterly empty laundry basket! I love when my house is spotless and all the laundry, every bit, is done. Then I can relax and concentrate on fixing a nice supper.

    Reply

  125. My little victory for the day is getting my chores done around the house. I’m 17 weeks pregnant with hypermesis gravidarium and have been taking zofran daily to avoid another trip to the hospital, but getting up and moving around is a HUGE victory for me.

    Reply

  126. WOW!! My victory is finding this blog!! Love the look of the recipes & I will be trying some out! The giveaway is absolutely awesome too!!

    Reply

  127. Little Victory for me today was having a wonderful neighbor to come out and help me when i was stuck in the alley with all this Glorious (sarcasm) snow!

    Reply

  131. My little victory today will be try too keep busy after getting sad news that my nephew killed himself So sad for my sister right now. Just say parents hug your children try too be there for them.

    Reply

  132. I was lucky to wake up another day, and also our tax refund is here today, just in time since we live paycheck to paycheck

    Reply

  135. I have reached a point in life that i realize how important m health is and i have quit drinking sad and eating as much candy and sweets.

    Reply

  146. My little victory for today will be not eating all the cookies I will be baking this afternoon before my husband comes home!

    Reply

  152. My little victory today, was turning down the banana pudding that I made for my husband and the chocolate bars that were calling my name, and eating apple slices instead.

    Reply

  153. My little victory today was the dinner I cooked: Whole Wheat Pasta instead of regular, and meatballs made with ground turkey breasts!

    Reply

  162. wow, your before after pictures are amazing. you look beautiful in both and what an accomplishment to to be the goal you desired. My little victory today was no soda, water only. love your blog, new found fan and I see lots of visits in my future. Have a blessed week.

    Reply

  174. My victory today was drinking 4 glasses of water! I can barely drink 1. Now I only have to drink a couple more.

    Reply

  176. I volunteer for Hospice and my little victory today was getting one of my patience to eat another meal! yay Ruthy!

    Reply

  177. My victory is giving up junkfood and its been three weeks and I feel so much better. Todays victory a breakfast of fruit and coffee.

    Reply

  179. My little victory for today is to start fresh. I blew it watching the Super Bowl but I’m back on track, now. Have to watch that snacking.

    Reply

  196. My little victory this morning was realizing that I had remembered to put my fitbit to sleep last night. ☺

    Reply

  203. I love salads and this one looks absolutely delicious, I’m trying to loose weight and I’m definitely going to make this one!!

    Reply

  206. I got out of bed and went to the store, which considering I have a stomach virus and everything hurts is a victory for me today.

    Reply

  207. My little victory today was waking up feeling better because I have been SO sick! thanks for the chance to win these amazing prizes! Happy New Year!

    Joey J.

    Reply

  210. I love love love big salads for lunch! I make them with tons of veggies, a small amount of dressing, cheese and smoked turkey. Gonna have this one next week.

    Reply

  213. You’re right, it is SO important to include lunch plans! I am one to forget about lunch when I get in the zone during the day, and sometimes make poor lunch choices that leave me ravenous at dinner time. I will definitely be trying this salad idea!

    Reply

  217. WOW, Liz. Thank you so much for sharing your journey, that is very awesome and inspiring. As I am writing this, I am drinking my daily green smoothie. Yay to little victories and keeping it real. I am going to check out the diaries app, I have never counted calories, but it looks like I may like that site and app. Thank you! xoxoxo

    Reply

  223. Love the recipe! Love your website for the awesome recipes and tips for maintaining a healthy lifestyle in the new year – especially for a new mum!

    Reply

  227. Liz, you were not alone in December – we stay with out eating plan all year long and only go off it on rare occasions (like only once in December).

    I have gotten into the habit of meal planning for all three daily meals, and that works well. I’m flexible as to what I fix on any given day, because our schedule is changeable. I also tend to plan dishes that make 4-6 servings (2-3 days of meals) so I can cook when I have time and still have food ready to heat when our schedule is tight. One thing that is both a help and a hindrance to meal planning is all the exciting recipes I get from reading food blogs. It’s exciting to have new things to try, but sometimes there are just too many things to choose from. This salad is an example of one of those great recipes.

    Now, if only we had Kroger here… I had to give up Kroger when I left Richmond, VA. We desperately need a better grocery chain where I am now (all we have is Albertsons).

    Reply

  228. Wohoo – you’re so close to your goal! Thanks for being brave enough to share your weight loss journey.

    And this salad? Amazing!! It’s funny, I love chopped salad and just posted one with salami. Next time I’ll try tuna – looks so delicious.

    Reply

  229. Today was the first day in three days that I woke up before work and made it to the gym. At 5am. In -13 weather. I am pretty proud of myself and hope I can continue!

    Reply

  234. I’ve been getting up a little earlier so I can take my dog for a longer walk in the morning. I’m always rushing to get to work so these few extra minutes are a BIG deal!! Plus I’ve been making steel cut oatmeal at night and bringing some to work for breakfast. Trying to get my days off to a good start!

    Reply

  235. My victory for today will be to walk the new Rescue Dog. Poor thing the Humane Society brought her from Arizona to S.W. MI just in time for this FREEZE!

    Reply

  239. My victory for today was hitting the steps & water goals on my new Fitbit. I still am working in the rest but gotta take it step by step (sometimes literally!)

    Reply

  245. You’re so right, I never really think about lunch. But I do shop with my 91 year old grandfather at Kroger nearly every week.

    Reply

  246. My victory for today was sneaking In a 20 minute POP fitness workout before heading out on a business trip. Even though I sat all day I felt good knowing I had moved body for at least a little bit.

    Reply

  247. I love how your website inspires me to eat clean and try new combos! Little victories are important in life, and any day I eat lots of fresh foods feels like s good day to me.

    Reply

  250. I definitely eat healthier when I plan out my lunches. I also try to always have fresh fruit and raw veggies in the house for snacking. If we have chips, chocolate, etc in the house I have a hard time not indulging so I typically don’t buy them. I don’t live near a Kroger but if I win, I would gift it to a family member :)

    Reply

  254. My little victory? I successfully avoided a sweet treat in the bakery today. (A loaf of dark rye was another story!)

    Reply

  256. Home all day and did not eat the buttered, sprinkled and whipped-creamed pancakes that I made for my son! #littlevictory indeed!

    Reply

  260. I’ve stayed away from packaged tuna (and other packaged foods) for a few years now, but this post and a Good Eats episode on tuna are making me reconsider! Tuna is really the only reason I’m technically a pescatarian rather than a vegetarian. I just love it.

    Reply

  262. Thank you for all the good ideas. I often times only think about dinners for meal planning. Nice reminder and ideas for lunch planning too. Love Kroger!

    Reply

  264. December did feel a little lonely, lol. This is my kind of lunch!! I love having lunch prepped for me, makes it so much easier at that time of day to just grab!

    Reply

  265. My little victory today was staying positive while in the midst of some devastating news. It really does make a difference when you look for a positive in a challenging situation.

    Reply

  270. My little victory was setting the alarm to get up and exercise instead of trying to fit it in later in the day and then blowing it off when/if something else comes up.

    Reply

  279. Inspired by your instagram post, I made a similar salad recently and it was delicious. Thanks for the great idea! #littlevictories

    Reply

  280. I love to put tuna in my salad! This recipe is right up my alley, all my favorite things to eat in a salad!

    Reply

  281. What a tasty looking salad! I’ll have to try it out! I had a green smoothie for breakfast (despite the frigid temperatures!)…I LOVE them, but sometimes it’s hard to wake up to when it’s so cold!! Have a great day Liz!

    Reply

  282. Hi Liz! You give such great tips for losing weight and leading a healthier life. And I couldn’t agree more, it’s all about one day at a time! This chopped salad looks like the perfect dish to start the new year off with. Love the tuna and artichokes in here!

    Reply

  285. Considering that I just woke up, my little victory for today so far is emptying the dishwasher even before having my coffee :-)

    Reply

  286. My little victory for today is going to be getting out to exercise today despite the FREEZING weather here in Georgia!

    Reply

  289. I love your focus this month, and I totally agree about lunch. It is where so many of us can use some improvement. I am all about left-overs myself, and since my husband switched to left-overs instead of buying an (oversized) sandwich everyday he has lost weight. Great tip, great recipe and photo!

    Reply

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