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Tuna Salad on Greens
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Serves4 (1 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 4 crackers, whole grain
- 4 cups romaine lettuce, chopped
- 1 carrot, peeled and grated
- 1 tomato, chopped
- 1/4 red onion, chopped
- 1 tablespoon olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon Italian seasoning
- 1/8 teaspoon black pepper
- 1 5-ounce can tuna, low sodium, canned in water, drained
- 1/3 cup mayonnaise, low-fat
- 1/4 cup celery, chopped
- 1/4 cup green onion, chopped
Directions
- Place lettuce, vegetables, oil, vinegar and herbs in a large salad bowl. Toss together.
- Mix remaining ingredients in another medium sized mixing bowl.
- Assemble salad by placing greens on a large plate. Top with a scoop of tuna salad.
Recipe Tips
Serve as a sandwich instead of on greens.
Nutrition Facts
Tuna Salad on Greens
Amount Per Serving (1 cup each)
Calories 246
Calories from Fat 171
% Daily Value*
Total Fat 19g
29%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 6g
Cholesterol 22mg
7%
Sodium 303mg
13%
Potassium 371mg
11%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
8%
Sugars 3g
Protein 10g
20%
Vitamin A
129%
Vitamin C
15%
Vitamin D0%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
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