Ingredients
Dressing
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¼ cup nonfat plain Greek yogurt
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¼ cup low-fat mayonnaise
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1 tablespoon whole-grain mustard
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1 teaspoon lemon juice
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1 teaspoon chopped fresh dill or 1/4 teaspoon dried
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¼ teaspoon kosher salt
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Ground pepper to taste
Salad
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2 5-ounce cans chunk light tuna packed in olive oil, drained (see Tip)
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1 small carrot, diced small
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2 stalks celery, diced small
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¼ cup coarsely chopped celery leaves or parsley
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¼ cup shredded radishes
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¼ cup diced yellow bell pepper
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2 tablespoons minced red onion
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1 scallion, thinly sliced
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8 large Bibb lettuce leaves
Directions
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To prepare dressing: Whisk yogurt, mayonnaise, mustard, lemon juice, dill, salt and pepper in a medium bowl.
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To prepare salad: Place tuna in the bowl and break up with a fork into bite-size chunks. Add carrot, celery, celery leaves (or parsley), radishes, bell pepper, onion and scallion. Stir gently to combine.
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To serve, stack 2 lettuce leaves on top of one another. Divide the salad among the lettuce leaves.
Tips
For sustainable chunk light tuna, look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. The certification means the tuna was troll- or pole-and-line caught, methods that are sustainable for the fish and the environment. We call for chunk light tuna because it's significantly lower in mercury than albacore (“solid white” tuna)--a better choice for health, especially for pregnant women, nursing mothers and children. According to the FDA and EPA, these at-risk groups should limit their consumption of lower-mercury tuna to 12 ounces a week.
Nutrition Facts (per serving)
155 | Calories |
7g | Fat |
8g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 2/3 cup | |
Calories 155 | |
% Daily Value * | |
Total Carbohydrate 8g | 3% |
Dietary Fiber 1g | 5% |
Total Sugars 3g | |
Added Sugars 1g | 2% |
Protein 15g | 29% |
Total Fat 7g | 9% |
Saturated Fat 1g | 6% |
Cholesterol 12mg | 4% |
Vitamin A 3378IU | 68% |
Vitamin C 23mg | 25% |
Folate 44mcg | 11% |
Sodium 473mg | 21% |
Calcium 54mg | 4% |
Iron 1mg | 7% |
Magnesium 26mg | 6% |
Potassium 336mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.