Friday, August 30, 2013

Skinny Tuna Salad



Light salad dressing, dried cranberries, fresh dill and chopped apple are some of the yummy ingredients used to make this skinny tuna salad so fabulous! I like to eat it scooped into a small dish or on top of 1 romaine lettuce leaf. You can make it as a sandwich or spread on reduced-fat crackers, too.  Whatever way you choose to serve it, it’s really yummy

Prep Time: 10 minutes


Ingredients

1 (5.25 oz.) can of white albacore tuna, (water packed) drained well

½ cup chopped apples, such as Gala, Fuji or Honey crisp, unpeeled

⅓ cup celery, chopped

¼ cup diced scallions or red onions

3 tablespoons dried sweetened cranberries

3 tablespoons Miracle Whip Light

1 tablespoon minced fresh dill

1 tablespoon lemon juice

2 romaine lettuce leaves, optional


Instructions

1. Add all the ingredients to a bowl, except lettuce. Mix well to combine.

2. Scoop about 1 cup of tuna into a small dish or bowl. Or, line 2 plates with a romaine lettuce leaf. Scoop about 1 cup tuna onto each lettuce leaf.

Makes 2 servings (each serving, about 1 cup)


Food Fact

Tuna fish is a member of the mackerel family. It’s found in warmer waters in the Indian, Pacific, Atlantic and Mediterranean oceans.  Tuna’s probably the most popular fish used for canning today. About 3.5 million metric tons are fished commercially each year.




Healthy Benefits

Tuna is great lean protein when packed in water. It’s rich in omega-3 nutrients, known to raise HDL (good cholesterol) and lower LDL (bad cholesterol).

You’ll cut the sodium content by rinsing the can of tuna after it’s drained. Open the can, drain the water and while still in the can, run fresh water over the tuna and drain again.


Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5


SKINNY FACTS: for 1 serving (about 1 cup)
205 calories, 8g fat, 17g protein, 18g carbs, 2g fiber, 350mg sodium, 11g sugar

FOOD FACTS: for Whole Foods Tuna with Fuiji Apple and Cranberry (4 ounces)
260 calories, 16g fat, 14g protein, 7g carbs, 0g fiber, 290 sodium, 1g sugar

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