Cooking at Home - Tuna Apple Salad Sandwich

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Saturday, November 3, 2018

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)
  • tablespoons low-fat plain yogurt
  • 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

Nutrients Amount

Calories 380 

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 25 mg

Sodium 550 mg

Total Carbohydrate 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