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Tuna Salad on Greens

Tuna Salad on Greens

125 Ratings
125 Ratings
Recipe Image
image of Tuna Salad on Greens on a plate
Makes: 4 servings
Total Cost: $$$$

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

Ingredients

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

Directions

  1. Wash hands with soap and water.
  2. Toss lettuce, vegetables, oil, vinegar and herbs in a large salad bowl.
  3. Mix ingredients for tuna salad in another medium sized mixing bowl.
  4. Assemble salad by placing greens on a large plate. Top with a scoop of tuna salad.
  5. Serve crackers on the side.

Notes

Learn more about:

Source:

Cooking Demo II
Food and Health Communications, Inc.

Nutrition Information

Serving Size: 2 cups, 1/4 of recipe (203g)
Nutrients Amount
Total Calories 175
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 22 mg
Sodium 316 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 1 mcg
Calcium 50 mg
Iron 2 mg
Potassium 365 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 175
Total Fat 12 g
Saturated Fat 2 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 12 mg
Omega 3 - DHA 83 mg
Cholesterol 22 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 50 mg
Potassium 365 mg
Sodium 316 mg
Copper 115 mcg
Iron 2 mg
Magnesium 28 mg
Phosphorus 98 mg
Selenium 32 mcg
Zinc 1 mg
Vitamins
Vitamin A 237 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 1.1 mg
Vitamin C 10 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 97 mcg
Folate 60 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 5 mg
Choline 23 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 1 1/2 ounces

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