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Tuna Salad on Greens

image of Tuna Salad on Greens on a plate
Makes: 4 servings

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 155
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 19 mg
Sodium 329 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 9 g
Vitamin D 1 mcg
Calcium 40 mg
Iron 1 mg
Potassium 336 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 155
Total Fat 9 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 19 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 9 g
Minerals
Calcium 40 mg
Potassium 336 mg
Sodium 329 mg
Copper 0 mg
Iron 1 mg
Magnesium 25 mg
Phosphorus 98 mg
Selenium 30 mg
Zinc 1 mg
Vitamins
Vitamin A 278 mcg
Vitamin B6 0.2 mg
Vitamin B12 1.1 mcg
Vitamin C 11 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 76 mcg
Folate 35 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 5 mg
Choline 24 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

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

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