Cooking at Home - Tuna Apple Salad

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Published Wednesday, August 30, 2023

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

  1. Cut apple in quarters; remove core and chop.
  2. In a medium size bowl, mix all salad ingredients, except tuna.
  3. Gently fold in tuna.
  4. Make sandwiches using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad.

Notes

Serving Suggestions: Serve with an 8 oz. glass of 100% orange juice.

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

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