Walnut, Dill & Tuna Salad

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From: EatingWell Magazine 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.

Ingredients 2 servings

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  • 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

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  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.
  • 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 information

  • Per serving: 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; 5328 IU vitamin A; 10 mg vitamin C; 79 mg calcium; 2 mg iron; 536 mg sodium; 445 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

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