If you thought you should never eat creamy smooth tuna salad, think again. I used to think this way until I made this salad for lunch few days ago. It was a hit. The secret ingredient–which won’t be a secret anymore–is the Greek yogurt. I used Chobani vanilla Greek yogurt.
The hint of sweetness in it complements the sweet tartness of the apples. The smooth creaming yogurt goes perfectly against the crunchy walnuts and apples. Add a little bit of zest with freshly squeezed lemon juice, and you’ve got a lunch to die for.
Recipe serves 4.
- 2 7-oz cans chunk light tuna
- 2/3 c vanilla Greek yogurt (hubby bought non-fat, but low fat works just as fine too)
- 1/2 medium sized organic red apples, such as Fuji or Gala (apples are in the Dirty Dozen so buy organic)
- 1/4 c chopped English walnuts (you can add more)
- 1/3 c sliced scallions (green onions)
- Juice of half of a lemon
Use a fork to break the tuna chunks in a bowl. Add all ingredients and stir. Serve. That easy!
I toasted a couple of slices of whole wheat bread and had the salad for lunch. You can serve with whole wheat crackers for a get together or an appetizer.
And the nutrition info of this salad is great! Here’s what you will get with one serving (1/4th of the recipe):
186 kcal, 6 g total fat (will have more if you use low fat vs non-fat yogurt), 1 g saturated fat, 7 g carbohydrates, 1 g fiber, 26 g protein.
The only disappointing thing is the sodium content, which was 304 g. It’s not crazy high but I would’ve like my meal to have less. The sodium is coming from the canned tuna, so next time you go grocery shopping, try to find canned tuna without added salt. I never looked for it before, and honestly never looked at the sodium content of canned tuna before, so I’m glad doing the analysis for this recipe opened my eyes.
My bubby loved this salad, but my soon-to-be 2 years old toddler wasn’t sold on the tuna. I’ll try again later.
Have a great Monday!