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By the Plate: Tuna Salad Sandwich Meal

Catch a quick lunch and net some nutritious omega-3s by starting with canned tuna. Instead of mayo, I’ve used olive oil, balsamic vinegar, and Dijon mustard to dress the tuna. It’s the perfect catch: savory and creamy, with the fresh crunch of celery and onion.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Hold-the-Mayo Tuna Salad Sandwich

    Makes: 2 servings
    Serving Size: 1 sandwich
    Calories 260
    Fat 9 g
    Saturated Fat 1.4 g
    Trans Fat 0 g
    Carbohydrate 31 g
    Fiber 5 g
    Sugars 7 g
    Cholesterol 10 mg
    Sodium 585 mg
    Potassium 410 mg
    Protein 17 g
    Phosphorus 340 mg
    Choices: Starch 2, Lean Meat 2, Fat 0.5

    Hold-the-Mayo Tuna Salad Sandwich

    • Makes: 2 servings
    • Serving Size: 1 sandwich
    • Preparation Time: 10 minutes


    1 can (5 oz.) no-salt-added white tuna in water, drained
    1 Tbsp. olive oil
    1/2 Tbsp. balsamic vinegar
    1/2 tsp. coarse Dijon mustard
    1 small garlic clove, very finely minced
    1/8 tsp. sea salt
    1/4 tsp. freshly ground black pepper
    Pinch sugar
    1 large celery stalk, minced
    2 Tbsp. finely minced red or Vidalia onion
    1 tsp. drained capers
    1 tsp. fresh minced basil
    2 whole wheat English muffins, toasted, or 2 small whole wheat pita bread rounds


    1. In a medium bowl, flake the drained tuna gently until fluffy.
    2. In a small bowl, whisk together the olive oil, vinegar, mustard, garlic, salt, black pepper, and sugar. Pour over the tuna and gently mix.
    3. Add the celery, onion, capers, and basil and gently combine.
    4. Divide the tuna salad and serve with the English muffins.

    Additional Foods in This Meal

    Green Bean

    1 cup steamed green beans sprinkled with 1 tsp. toasted, slivered almonds

    • Per Serving
    • Calories: 60
    • Carbohydrate: 10g
    • Choices: Vegetable 2

    Veggie Juice

    1 cup vegetable juice

    • Per Serving
    • Calories: 50
    • Carbohydrate: 10g
    • Choices: Vegetable 2


    1/2 cup sliced mango with lime wedge

    • Per Serving
    • Calories: 50
    • Carbohydrate: 12g
    • Choices: Fruit 1

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