Making Healthy Tuna Salad
January 12 ounces of solid white tuna or 14-3 / 4 oz drained salmon, flaked and skin and bones removed
1/2 cup chopped celery (1 stem)
1/4 cup chopped green onions (2)
3 tablespoons chopped sweet pickles
1/3 cup mayonnaise or salad dressing
1 tablespoon lemon juice
2 teaspoons fresh dill chopped dill or 1/2 teaspoon
step by step
In a medium bowl mix tuna, celery, onion and sweet pickle. For dressing, in a small bowl, combine mayonnaise, lemon juice and dill. Add tuna mixture; mix well. Cover and refrigerate for 1 to 24 hours before serving. Serve as a sandwich filling or mixed vegetables. Makes 4 servings.
Adding olives can do more interesting tuna or salmon, as avocado slices, chopped hard-boiled egg. A tomato slice on top of the tuna salad followed by a slice of cheese makes a great sandwich with open face when the grill to melt the cheese slightly. You can also squeeze a fresh lemon over his salmon salad just before serving to decorate and add flavor, and use freshly ground pepper to complement the dish.
Per serving: cal. (Kcal) 255 Fat (g) 17 chol. (Mg) 49, sat. Fat (g) 3 carbs. (G) 4, monounsaturated fat (g) 1, Polyunsaturated fat (g) 9 fibers (g) 1, sugar (g) 1 favorable. (G) 20, lives. A (UI) 146, lives. C (mg) 4 Thiamine (mg) 0, Riboflavin (mg) 0 Niacin (mg) 5, pyridoxine (vitamin. B6) (mg) 0 Folic acid (g) 12, cobalamin (vitamin. B12) ( g) 1 sodium (mg) 521 potassium (mg) 266 calcium (mg) 20 iron (mg) 1 very lean meat () 3 fat () 3 percent daily values are based on a 2,000 calorie diet