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Healthy Recipes: Spring Tuna Salad

05/31/2011 15:03:00 admin

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May 31

A Lighter Potluck

Need a last-minute addition to your holiday spread? Or maybe you just want a light meal after a long weekend on the grill. Either way this fresh tuna salad is sure to brighten your table and your health. Here, tuna is mixed with green pepper, scallions, cucumber and apple for a unique crunch. Skip the mayonnaise and add a little lemon juice and dill for lots of flavor that won’t hurt your waistline.

Spring Tuna Salad

1 (6 oz.) can water-packed albacore tuna

3/4 cup finely chopped Honeycrisp, Gala or Fuji apple

1/2 cup finely chopped green bell pepper

1/2 cup finely chopped scallions, green and white parts

2 Tbsp. fresh lemon juice

Salt to taste

Ground black pepper

1 Tbsp. canola oil

1/3 cup chopped fresh dill

2 tsp. grated lemon zest

4 butter or Boston lettuce leaves

4 slices European cucumber

2 lightly packed cups watercress sprigs

In mixing bowl, finely flake tuna with fork. Mix in apple, green pepper and scallions. Add lemon juice, salt and pepper to taste, and toss to combine. Mix in canola oil. The salad may be covered and refrigerated for up to 4 hours.

When ready to serve, mix in the dill and lemon zest. Line 2 salad plates each with 2 lettuce leaves and add 2 cucumber slices. Mound one-half of the tuna salad on each plate. Surround with the watercress sprigs, and serve.

Makes 2 servings.

Per serving: 220 calories, 10 g total fat (1 g saturated fat), 12 g carbohydrate,

22 g protein 3 g dietary fiber, 55 mg sodium

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