Tuna Apple Salad Sandwich
Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.
- 15 minutes
- 4 Servings
- $3.00 - $5.99
Tuna Apple Salad Sandwich
Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.
- 15 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 apple
- 1 can 12-oz chunk light tuna
- 2 tablespoons low-fat plain yogurt
- 2 tablespoons reduced-fat mayonnaise
- 1/2 cup raisins
- 1/4 cup chopped walnuts
- 1/8 teaspoon ground black pepper
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon curry powder
- 8 leaves lettuce
- 8 slices whole-grain bread
Steps
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.
Ingredients
Serving Size: 1/4 of the recipe
| 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 | 0.9 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 | 0.5 mg |
| Vitamin B12 | 2.5 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 4 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 56 mcg |
| Folate | 56 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 14 mg |
| Choline | 49 mg |
Source:
- Produce for Better Health Foundation