Walnut, Dill & Tuna Salad

http://www.eatingwell.com/recipes/walnut_dill_tuna_salad.html

From EatingWell:  March 1998

Looking for a new way to dress up your tuna salad routine? Try antioxidant-rich walnuts and fresh dill. Make it a meal: Serve over baby arugula and tomato slices with a slice of whole-grain bread.

2 servings, 1 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 1 slice whole-grain bread
• 1/4 cup reduced-sodium chicken broth
• 3 tablespoons chopped walnuts
• 2 tablespoons nonfat plain yogurt
• 2 tablespoons lemon juice
• 1 clove garlic
• Pinch of, cayenne pepper
• 1 6-ounce can chunk light tuna, drained and flaked (see Note)
• 1 carrot, chopped
• 1 stalk celery, chopped
• 2 tablespoons chopped fresh dill
• Salt & freshly ground pepper, to taste

Preparation

1. Puree bread, broth, walnuts, yogurt, lemon juice, garlic and cayenne in a food processor. Transfer to a bowl and add tuna, carrot, celery and dill. Season with salt and pepper.

Nutrition

Per serving : 233 Calories; 8 g Fat; 1 g Sat; 1 g Mono; 26 mg Cholesterol; 15 g Carbohydrates; 26 g Protein; 5 g Fiber; 592 mg Sodium; 494 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes

• 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.