Nutrition per serving may change if servings are adjusted.
1 slice whole-grain bread
¼ 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
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.
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.
220 calories;9 g fat(1 g sat); 4 g fiber; 15 g carbohydrates; 22 g protein; 34 mcg folate; 31 mg cholesterol; 5 g sugars; 0 g added sugars; 5,328 IU vitamin A; 10 mg vitamin C; 79 mg calcium; 2 mg iron; 536 mg sodium; 445 mg potassium
Vitamin A (107% daily value)
Carbohydrate Servings: 1
Exchanges: ½ starch, 1 vegetable, 3 lean meat, 1 fat