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Tuna Salad on Greens

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.

  • 4 Servings
  • $3.00 - $5.99

Ingredients

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

Steps

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.

Ingredients

Serving Size: 2 cups, 1/4 of recipe (203g)

NutrientsAmount
Total Calories175
Total Fat12 g
Saturated Fat2 g
Monounsaturated Fat8 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA12 mg
Omega 3 - DHA83 mg
Cholesterol22 mg
Carbohydrates8 g
Dietary Fiber2 g
Total Sugars2 g
Added Sugars included0 g
Protein10 g
Minerals
Calcium50 mg
Potassium365 mg
Sodium316 mg
Copper115 mcg
Iron2 mg
Magnesium28 mg
Phosphorus98 mg
Selenium32 mcg
Zinc1 mg
Vitamins
Vitamin A237 mcg RAE
Vitamin B60.2 mg
Vitamin B121.1 mg
Vitamin C10 mg
Vitamin D1 mcg
Vitamin E2 mg
Vitamin K97 mcg
Folate60 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin5 mg
Choline23 mg

Source:

  • Cooking Demo II
  • Food and Health Communications, Inc.