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Tuna Apple Salad Sandwich

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Tuna Apple Salad Sandwich
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Tuna Apple Salad Sandwich
En Español

Fivestar Rating
(301 votes)
Recipe Total Cost
  • 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
N/A - data is not available
Nutrients Amount
Total Calories 380
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
α-Linolenic Acid 1 g
Omega 3 - EPA 39 mg
Omega 3 - DHA 183 mg
Cholesterol 25 mg
Carbohydrates 48 g
Dietary Fiber 7 g
Total Sugars 9 g
Added Sugars included 3 g
Protein 27 g
Minerals
Calcium 100 mg
Potassium 608 mg
Sodium 550 mg
Copper 448 mcg
Iron 4 mg
Magnesium 92 mg
Phosphorus 313 mg
Selenium 90 mcg
Zinc 2 mg
Vitamins
Vitamin A 49 mcg RAE
Vitamin B6 1 mg
Vitamin B12 3 mcg
Vitamin C 4 mg
Vitamin D 4 mcg
Vitamin E 1 mg
Vitamin K 56 mcg
Folate 56 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 14 mg
Choline 49 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/2 cups
Vegetables
1/4 cups
Grains
2 ounces
Protein Foods
3 ounces