By Mary Parsons, MS, RD
Because we’re always looking for new and exciting ways to fill half of our plates with fruits and veggies, today we’re following up with a second post in our MyPlate Makeover series featuring our favorite healthy plate transformations from our partners at Fruits & Veggies – More Matters. In our last installment, we covered breakfast, but now we’re hungry for lunch!
For a quick and convenient source of protein, tuna salad is a go-to lunchbox option. Unfortunately, many conventional recipes can have an overload of mayo and a shortage of fruits and veggies. If you ask us, it’s the perfect candidate for a MyPlate Makeover! In this recipe, the light mayo is cut in half and replaced with low-fat plain yogurt for a creamy and tangy dressing. Then the salad is studded with chunks of sweet apple, raisins and walnuts for extra flavor, crunch and nutritional punch! Along with the fresh fruits and veggies, this recipe’s healthy fats, lean protein and whole grains make this a hearty and healthful lunch that will give you the strength to power through your day!
Tuna Apple Salad Sandwich
(Recipe from Fruit & Veggies–More Matters)
Preparation Time: 15 minutes
- 1 Fuji or Pink Lady Washington apple
- 1 12-oz. can chunk light tuna, drained
- 2 Tbs. low-fat plain yogurt
- 2 Tbs. reduced-fat mayonnaise
- ½ cup raisins or chopped figs
- ¼ cup chopped walnuts
- 1/8 tsp. ground black pepper
- 2 Tbs. chopped fresh parsley (optional)
- ½ tsp. curry powder (optional)
- 8 leaves lettuce (Bibb, Romaine, green or red leaf)
- 8 slices whole grain bread
- Cut apple in quarters; remove core and chop. In a medium size bowl, mix all salad ingredients except tuna. Gently fold in tuna. Make sandwiches, using lettuce and whole grain bread (toasted, if desired), and fill with tuna apple salad.
Nutrition Information (per serving)*:
380 calories, 10 g fat, 1.5 g saturated fat, 25 mg cholesterol, 550 mg sodium,
48 g carbohydrates, 7 g fiber, 27 g protein
* Recipe and nutrition information may vary by-products (and/or brands) used.
Are you in the mood for tuna salad without the at-home prep?