Walnut, Dill, and Tuna Salad - 15g Carbs, 5g Fiber
From: Eating Well - March 1998
Looking for a new way to dress up your tuna salad routine? Try
antioxidant-rich walnuts and fresh dill.
Make it a meal: Serve over baby arugula and tomato slices with a
slice of whole-grain bread.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight
Active Time: 15 min
Total Time: 15 min
Servings: 2
Serving Size: 1 cup each
1 slice whole-grain bread
1/4 cup reduced-sodium chicken broth
3 Tbsp chopped walnuts
2 Tbsp nonfat plain yogurt
2 Tbsp lemon juice
1 clove garlic
Pinch of, cayenne pepper
1 6oz can chunk light tuna, drained and flaked (see Note)
1 carrot, chopped
1 stalk celery, chopped
2 Tbsp chopped fresh dill
Salt & freshly ground pepper, to taste
Puree bread, broth, walnuts, yogurt, lemon juice, garlic and cayenne
in a food processor. Transfer to a bowl and add tuna, carrot, celery
and dill. Season with salt and pepper.
Servings: 2
Serving Size: 1 cup each
Nutrition per Serving:
233 Calories, 8g Fat, 1g Sat, 1g Mono, 26mg Cholesterol, 26g Protein,
15g Carbs, 5g Fiber, 537mg Sodium, 431mg Potassium
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
Tips & Notes - -
Note: Chunk light tuna, which comes from the smaller skipjack or
yellowfin, has less mercury than canned white albacore tuna. The
FDA/EPA advises that women who are or might become pregnant, nursing
mothers and young children consume no more than 6 ounces of albacore
a week; up to 12 ounces of canned light tuna is considered safe.
