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: gBy the Plate Foods Include
Per ServingHold-the-Mayo Tuna Salad Sandwich |
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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
Ingredients
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 |
Directions
- In a medium bowl, flake the drained tuna gently until fluffy.
- In a small bowl, whisk together the olive oil, vinegar, mustard, garlic, salt, black pepper, and sugar. Pour over the tuna and gently mix.
- Add the celery, onion, capers, and basil and gently combine.
- 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
Mango
1/2 cup sliced mango with lime wedge
- Per Serving
- Calories: 50
- Carbohydrate: 12g
- Choices: Fruit 1