Tuna Salad on Fresh Greens

This dish is a fantastic source of lean protein and dietary fiber, keeping you full and energized without heavy fats.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 whole grain crackers · 72 kcal in the whole recipe
• 4 cups romaine lettuce, chopped · 38 kcal in the whole recipe
• 1 tomato, chopped · 40 kcal in the whole recipe
• 1/4 red onion, chopped · 16 kcal in the whole recipe
• 1 tablespoon olive oil · 148 kcal in the whole recipe
• 3 tablespoons red wine vinegar · 10 kcal in the whole recipe
• 1 teaspoon Italian seasoning
• 1 dash black pepper
• 5 ounces canned tuna in water, drained · 390 kcal in the whole recipe
• 1/3 cup low-fat mayonnaise · 209 kcal in the whole recipe
• 1/4 cup celery, chopped · 4 kcal in the whole recipe
• 1 carrot, peeled and grated · 29 kcal in the whole recipe
• 1/4 cup green onion, chopped · 9 kcal in the whole recipe

Method

1. In a large salad bowl, toss the chopped romaine lettuce, tomato, and red onion with olive oil, red wine vinegar, Italian seasoning, and black pepper.

   

2. In a separate medium bowl, combine the drained tuna, low-fat mayonnaise, celery, grated carrot, and green onion, mixing well.

   

3. Divide the seasoned greens among four plates, top each with a generous scoop of the tuna salad, and serve with whole grain crackers on the side.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.