Tuna Salad Surprise - 28.75g Carbs, 6.57g Fiber, 14.74g Sugar
From: The George Mateljan Foundation
You will love this unique way of preparing a tuna salad with no
mayonnaise. It's a perfect Healthiest Way of Eating for a light
dinner or lunch and provides an excellent—106% of the daily value—for
those hard to find omega-3 fatty acids. Enjoy!
Prep and Cook Time: 20 minutes
2 6 1/2 oz cans of light tuna, drained
1/4 cup finely diced celery
3 Tbsp chopped walnuts
3 Tbsp chopped fresh parsley
1/4 cup finely minced onion
Salt and black pepper to taste
1 medium head romaine lettuce, chopped
1 small tomato, chopped, seeds and excess pulp removed
--> Dressing
3 medium cloves garlic, pressed
1 Tbsp prepared Dijon mustard
1 tsp honey
1/2 tsp salt
1/2 tsp cracked black pepper
4 Tbsp fresh lemon juice
1/4 cup sunflower seeds
4 oz silken tofu
1/2 tsp dried Italian herbs
2 Tbsp extra virgin olive oil
a little water to thin if necessary
Mince onions and press garlic and let sit for 5-10 minutes to bring
out their health-promoting benefits.
Blend dressing ingredients in blender adding oil a little at a time
at end (to incorporate). Blend well to make sure sunflower seeds are
ground.
Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
Mix desired amount of dressing with tuna mixture.
Serve on bed of chopped romaine lettuce with chopped tomato.
Serves: 4
Total Weight: 506.77g
Nutrition per Serving:
613.09 Calories, 334.83 Calories from Fat, 45.16 Calories from Saturated Fat,
45.83g Protein, 28.75g Carbs, 6.57g Dietary Fiber, 2.14g Soluble Fiber,
3.64g Insoluble Fiber, 14.74g Total Sugar, 10.31g Monosaccharides,
2.14g Disaccharides, 6.96g Other Carbs, 37.20g Total Fat, 5.02g Saturated Fat, 15.20g Mono Fat, 15.33g Poly Fat, 0g Trans Fatty Acids, 59.54mg Cholesterol, 1243.37mg Potassium, 1338.76 mg Sodium
