Tuna Salad on Greens
Tuna salad served on a bed of lettuce and veggies with a whole grain crackers on the side makes this an easy and delicious lunch. Have a piece of fruit as a tasty side dish or dessert.
- Yield
- 4 servings
- Serving size
- 2 cups, 1/4 of recipe (203g)
- Rating
- 4.03 of 5 (127 ratings)
Food groups
- Protein Foods: 5 ounces
- Vegetables: 3/4 cups
Ingredients
- 4 whole grain crackers
- 4 cups romaine lettuce (chopped)
- 1 tomato (chopped)
- 1/4 red onion (chopped)
- 1 tablespoon olive oil
- 3 tablespoons vinegar (red wine)
- 1 teaspoon Italian seasoning
- 1 dash black pepper
- 5 ounces tuna, canned in water (drained)
- 1/3 cup mayonnaise, low-fat
- 1/4 cup celery (chopped)
- 1 carrot (peeled and grated)
- 1/4 cup green onion (chopped)
Directions
- Wash hands with soap and water.
- Toss lettuce, vegetables, oil, vinegar and herbs in a large salad bowl.
- Mix ingredients for tuna salad in another medium sized mixing bowl.
- Assemble salad by placing greens on a large plate.
- Top with a scoop of tuna salad.
- Serve crackers on the side.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 241.36 |
| Total Fat | 9.97 g |
| Saturated Fat | 1.6 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 55.05 mg |
| Carbohydrates | 9.35 g |
| Dietary Fiber | 1.9 g |
| Total Sugars | 3.37 g |
| Added Sugars included | 1 g |
| Protein | 28.72 g |
| Calcium | 58 mg |
| Potassium | 514 mg |
| Sodium | 550.81 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 49 mg |
| Phosphorus | 237 mg |
| Selenium | 99 mg |
| Zinc | 1 mg |
| Vitamin A | 296 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 3.7 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 76 mcg |
| Folate | 39 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 15 mg |
| Choline | 54 mg |
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Source
Recipe by: Cooking Demo II — Food and Health Communications, Inc.
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tuna-salad-greens. Federal works are public domain in the United States.