No-Mayo Tuna Salad

GF SF

Recipe Nutrition Comment Print
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:

Cost per Serving:
$2.11
Ingredients
Serving(s)
  • 8 oz Tuna, in water
  • 1 medium Onion
  • 1 medium Apple, gala
  • 1 medium Pickles
  • 1 tbsp Capers
  • 4 tsp Minced garlic
  • 1/4 cup Plain nonfat greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp Lemon juice
  • 1/4 cup Walnuts
  • 1 tsp Garlic powder
  • 1/2 tsp Black pepper, ground
Instructions
Cook Mode Off: Prevents screen dimming
Pictures: Shown
  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.
  2. Chop up all the vegetables and add to the bowl along with all the spices and everything else. Mix and serve

    3.
  3. Makes 2 bowls or 4 sandwiches

    4.
Nutrition Facts
------------------------------------------
Servings: 2
Calories: 288
------------------------------------------
Total Fat: 10.4g (13 %)
 Saturated Fat: 1.1g (5 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.2g
Cholesterol: 42mg (14 %)
Sodium: 847mg (37 %)
Total Carbohydrate: 19.6g (7 %)
 Fiber: 3.7g (13 %)
 Net Carbs: 15.9g
 Total Sugar: 10.1g
  Added Sugar: 0.0g (0%)
Protein: 28.7g (57 %)
------------------------------------------
Vitamin B12: 3.1mcg (129 %)
Vitamin D: 1.36mcg (7 %)
------------------------------------------
Calcium: 85mg (7 %)
Iron: 2.82mg (16 %)
Magnesium: 39mg (9 %)
Potassium: 468mg (10 %)
------------------------------------------
Glycemic Index:
33.0

Glycemic Load:
7.7