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Cooking at Home - Tuna Apple Salad Sandwich
- Makes: 4 Servings
- Cook Time: 15 minutes
Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.
Ingredients
- 1 apple (such as Fuji or Pink Lady Washington)
- 1 can 12-oz chunk light tuna (drained)
- 2 tablespoons low-fat plain yogurt
- 2 tablespoons reduced-fat mayonnaise
- 1/2 cup raisins (or chopped figs)
- 1/4 cup chopped walnuts
- 1/8 teaspoon ground black pepper
- 2 tablespoons chopped fresh parsley (optional)
- 1/2 teaspoon curry powder (optional)
- 8 leaves lettuce (Bibb, Romaine, green, or red leaf)
- 8 slices whole-grain bread
Directions
- Cut apple in quarters; remove core and chop.
- In a medium size bowl, mix all salad ingredients, except tuna.
- Gently fold in tuna.
- Make sandwiches, using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad.
Source: Produce For Better Health Foundation
Nutrition Information
Serving Size: 1/4 of the recipe
Nutrients | Amount |
---|---|
Total Calories | 380 |
Total Fat | 10 g |
Saturated Fat | 2 g |
Cholesterol | 25 mg |
Sodium | 550 mg |
Carbohydrates | 48 g |
Dietary Fiber | 7 g |
Total Sugars | 9 g |
Added Sugars included | 3 g |
Protein | 27 g |
Vitamin D | 4 mcg |
Calcium | 100 mg |
Iron | 4 mg |
Potassium | 608 mg |