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Tuna Salad on Greens

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Tuna Salad on Greens
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  • Makes: 4 servings

Tuna salad served on a bed of lettuce and veggies with a whole grain cracker on the side make this an easy and delicious lunch. Have a piece of fruit as a tasty side dish or dessert.

Ingredients

  • 4 whole grain crackers
  • 4 cup romaine lettuce (chopped)
  • 1 carrot (peeled and grated)
  • 1 tomato (chopped)
  • 1/4 red onion (chopped)
  • 1 tablespoon olive oil
  • 3 tablespoon vinegar (red wine)
  • 1 teaspoon Italian seasoning
  • dash black pepper (fresh cracked)
  • 6 ounce tuna, low sodium, canned in water (drained)
  • 1/3 cup mayonnaise, low-fat
  • 1/4 cup celery (chopped)
  • 1/4 cup green onion (chopped)

Directions

1. Place lettuce, vegetables, oil, vinegar and herbs in a large salad bowl. Toss together.

2. Mix ingredients for tuna salad in another medium sized mixing bowl.

3. Assemble salad by placing greens on a large plate. Top with a scoop of tuna salad.

Source: Food and Health Communications, Inc., Cooking Demo II, p.233

Nutrition Information

Serving Size: 2 cups, 1/4 of recipe (203g)
Nutrients Amount
Calories 189
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 19 mg
Sodium 234 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 12 g
Vitamin D -404 mcg
Calcium 47 mg
Iron 1 mg
Potassium 390 mg
N/A - data is not available
Nutrients Amount
Calories 189
Total Fat 12 g
Saturated Fat 2 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 20 mg
Omega 3 - DHA 95 mg
Cholesterol 19 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars 0 g
Protein 12 g
Minerals
Calcium 47 mg
Potassium 390 mg
Sodium 234 mg
Copper 115 mcg
Iron 1 mg
Magnesium 29 mg
Phosphorus 108 mg
Selenium 36 mcg
Zinc 1 mg
Vitamins
Vitamin A -404 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 10 mg
Vitamin D -404 mcg
Vitamin E -404 mg
Vitamin K -404 mcg
Folate 60 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline -404 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups
Grains
1/6 ounces
Protein Foods
1 1/2 ounces

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