The EatingWell Diabetes Cookbook (2005)
South-of-the-border seasonings spice up a basic tuna salad. Serve over lettuce or try as an appetizer dip with baked corn chips.
2 servings, about 1 cup each
Active Time: 10 minutes |
Total Time: 10 minutes
1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
1 green bell pepper, minced
2 scallions, minced
1/4 cup prepared green salsa
6 pimiento-stuffed olives, chopped
2 tablespoons reduced-fat mayonnaise
1 tablespoon lime juice
1/2 teaspoon ground cumin
Freshly ground pepper, to taste
Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.
Per serving :
8 g Fat;
1 g Sat;
1 g Mono;
31 mg Cholesterol;
8 g Carbohydrates;
23 g Protein;
2 g Fiber;
841 mg Sodium;
372 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 1 fat (mono)
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.