Walnut, Dill & Tuna Salad

From EatingWell: March 1998 — Subscribe Now!

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

Nutrition Profile

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

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.

Tips & Notes

Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)

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; 537 mg sodium; 431 mg potassium.

Nutrition Bonus: Vitamin A (108% daily value), Selenium (99% dv), Vitamin C (19% dv), Magnesium (17% dv), Zinc (15% dv).

1 Carbohydrate Serving

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