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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.

Ruth Cousineau
Source: EatingWell Magazine, March 1998
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Tips

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.

Nutrition Facts

220.1 calories; protein 22g 44% DV; carbohydrates 15.1g 5% DV; exchange other carbs 1; dietary fiber 4g 16% DV; sugars 4.6g; fat 9.1g 14% DV; saturated fat 0.9g 5% DV; cholesterol 30.9mg 10% DV; vitamin a iu 5328.5IU 107% DV; vitamin c 9.8mg 16% DV; folate 34mcg 9% DV; calcium 79.4mg 8% DV; iron 2.3mg 13% DV; magnesium 66.9mg 24% DV; potassium 444.8mg 13% DV; sodium 536mg 21% DV; thiamin 0.2mg 17% DV.

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