HealthyConnections Cooking Demonstration - Tuna Salad
TUNA SALAD
Nutrition Benefits: Tuna contains omega-3 fatty acids, which are essential fats that can only get through our diet. Omega-3 fatty acids lower inflammation and have been shown to reduce the risk of heart disease and improve cognitive function. Lighten up your tuna salad using Greek yogurt or mashed avocado to sub for mayonnaise. Tuna salad is an easy weekday lunch option that you can use as a protein on your salad or make a sandwich using whole grain bread.
Nutrition Facts
Serving size: 2.5 oz. or ¼ recipe
Calories: 115
Carbohydrates: 3 g
Fat: 3 g
Protein: 19 g
Sodium: 480 mg
$2.28 per serving
Ingredients
• 2, 5- ounce cans white albacore tuna in water drained
• 2 celery stalks minced (about ¼ cup)
• 2 tablespoons minced red onion
• ⅓ cup 0% Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped parsley
Instructions
1. Wash and dry celery, finely dice celery and red onion and set aside
2. In a mixing bowl, stir together the Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley until well combined.
3. Add the drained tuna on top, along with the celery and red onions. Gently stir until well combined.
4. Serve on top of a salad or in a sandwich