Share on:


Description
  Tuna salad, or tuna fish, is a simple throw together meal that can use pretty much anything in your fridge. Binded with Greek yogurt instead of mayo, this "salad" is much better for you, and is a great lunch. The recipe makes 2 servings as bowls, or 4 if made as a sandwich.

Time
Prep Time: 20 minutes
Total Time: 20 minutes

 Cost
Total Cost: $4.21
Cost per Serving: $2.10
Ingredients
- 8 oz (227 g) Tuna, in water ($1.64)
- 1 medium (70 g) Onion ($0.23)
- 1 medium (125 g) Apple, gala ($0.36)
- 1 medium (37 g) Pickles ($0.65)
- 1 tbsp (15 g) Capers ($0.40)
- 4 tsp (20 g) Minced garlic ($0.12)
- 1/4 cup (61 g) Plain nonfat greek yogurt ($0.24)
- 1 tbsp (15 g) Dijon mustard ($0.06)
- 1 tbsp (15 g) Lemon juice ($0.04)
- 1/4 cup (28 g) Walnuts ($0.36)
- 1 tsp (3 g) Garlic powder ($0.03)
- 1/2 tsp (1 g) Black pepper, ground ($0.03)

Instructions
1.  Drain the fish and add to a large bowl. Mash with a fork. For the fish, I use 2 5oz cans of solid white albacore tuna in water

2.  Chop up all the vegetables and add to the bowl along with all the spices and everything else. Mix and serve

3.  Makes 2 bowls or 4 sandwiches

Nutrition Facts
------------------------------------------
Servings: 2
Calories: 288
------------------------------------------
Total Fat: 10.4g (13 %)
 Saturated Fat: 1.1g (5 %)
 Trans Fat: 0.0g
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.2g
Cholesterol: 42mg (14 %)
Sodium: 847mg (37 %)
Total Carbohydrate: 19.6g (7 %)
 Dietary Fiber: 3.7g (13 %)
 Sugar: 10.1g
Protein: 28.7g (57 %)
------------------------------------------
Vitamin B12: 3.1mcg (129 %)
Vitamin D: 1.4mcg (7 %)
Potassium: 468mg (10 %)
Calcium: 85mg (7 %)
Magnesium: 39mg (9 %)
Iron: 2.8mg (16 %)
------------------------------------------
 Glycemic Index: 33.0
Glycemic Load: 7.7
Alternative Recipe Link (Whisk / Samsung Food)
https://s.samsungfood.com/Bd0F6