No-Mayo Tuna Salad

GF SF Sep 24, 2023

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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.

- 8 oz (227 g) Tuna, in water
- 1 medium (110 g) Onion
- 1 medium (125 g) Apple, gala
- 1 medium (37 g) Pickles
- 1 tbsp (15 g) Capers
- 4 tsp (20 g) Minced garlic
- 1/4 cup (56 g) Plain nonfat greek yogurt
- 1 tbsp (15 g) Dijon mustard
- 1 tbsp (15 g) Lemon juice
- 1/4 cup (28 g) Walnuts
- 1 tsp (3 g) Garlic powder
- 1/2 tsp (1.5 g) Black pepper, ground

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

https://www.poormanprotein.com/recipes/tuna-salad

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:

$2.17

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

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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

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Servings: 2

Calories: 292

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Total Fat: 11.0g (14 %)
 Saturated Fat: 1.2g (6 %)
 Polyunsaturated Fat: 7.2g
 Monounsaturated Fat: 1.6g
Cholesterol: 42mg (14 %)
Sodium: 758mg (33 %)
Total Carbohydrate: 22.6g (8 %)
 Fiber: 4.4g (16 %)
 Net Carbs: 18.2g
 Total Sugar: 11.2g
  Added Sugar: 0.0g (0 %)
Protein: 29.8g (60 %)

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Vitamin B12: 3.1mcg (129 %)
Vitamin D: 1.36mcg (7 %)
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Calcium: 105mg (8 %)
Iron: 3.03mg (17 %)
Magnesium: 70mg (17 %)
Potassium: 540mg (11 %)

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Glycemic Index:

31.9

Glycemic Load:

8.1