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Tuna Apple Salad Sandwich

Tuna Apple Salad Sandwich on a plate
Makes: 4 Servings
Preparation 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 12-ounce can chunk light tuna, drained
  • 2 tablespoons low-fat plain yogurt
  • 2 tablespoons light 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-sized 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 ounce glass of 100% orange juice.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1 sandwich
Nutrients Amount
Total Calories 422
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 32 mg
Sodium 593 mg
Carbohydrates 57 g
Dietary Fiber 7 g
Total Sugars 23 g
Added Sugars included 3 g
Protein 28 g
Vitamin D 1 mcg
Calcium 179 mg
Iron 4 mg
Potassium 635 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 422
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 6 g
Linoleic Acid 5 g
α-Linolenic Acid 0.9 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 32 mg
Carbohydrates 57 g
Dietary Fiber 7 g
Total Sugars 23 g
Added Sugars included 3 g
Protein 28 g
Minerals
Calcium 179 mg
Potassium 635 mg
Sodium 593 mg
Copper 0 mg
Iron 4 mg
Magnesium 102 mg
Phosphorus 339 mg
Selenium 77 mg
Zinc 2 mg
Vitamins
Vitamin A 114 mcg
Vitamin B6 0.6 mg
Vitamin B12 2.2 mcg
Vitamin C 5 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 45 mcg
Folate 53 mcg
Thiamin 0.4 mg
Riboflavin 0.3 mg
Niacin 12 mg
Choline 57 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

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