Tuna Apple Salad Sandwich
By 30 Minutes or Less
Liven up your lunch time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.

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  • Prep Time: 15 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 3/4
Think Variety; Think Color:

Ingredients

Tuna Salad

  • 1 Fuji or Pink Lady Washington apple
  • 1-12 oz can chunk light tuna, drained
  • 2 Tbsp plain yogurt, low-fat
  • 2 Tbsp mayonnaise, reduced fat
  • 1/2 cup raisins or chopped figs
  • 1/4 cup walnuts, chopped
  • 1/8 tsp ground black pepper
  • 2 Tbsp fresh parsley, chopped (optional)
  • 1/2 tsp curry powder (optional)

8 leave lettuce (Bibb, Romaine, green or red leaf)

8 slices whole grain bread

Directions

  1. Cut apples in quarters; remove core and chop.
  2. In a medium size bowl, mix all salad ingredients, except tuna. Gently fold tuna.
  3. Make sandwiches using lettuce and whole grain bread (toast if desired), and fill with tuna apple salad.
  4. Serve with 8 oz glass of 100% orange juice.

Nutritional Information

  • Calories:    380
  • Carbohydrates:    48g
  • Total Fat:    10g
  • Cholesterol:    25mg
  • Saturated Fat:   1.5g
  • Dietary Fiber:    7g
  • % of Calories from Fat:    24%
  • Sodium:    550 mg
  • Protein:    27g
  • Recipe Credit
  • Recipe courtesy of Sage Fruit, National Fisheries Institute & Juice Products Association

 

 

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