Lighten Up Tuna Salad
By Rachel Stuck, RDN
Nutrition Information
Servings:1-2Serving Size 1/2 cup tuna salad
Calories: 190 calories
Protein: 20 g
Fat: 10 g
Carbohydrates: 3 g
½ hand of protein, 1 thumb of fat
Ingredients
- 1 five ounce can of light chunk tuna packed in water
- ¼ cup onions, diced small
- ¼ cup fresh parsley, chopped
- ½ teaspoon garlic powder
- 1 tablespoon dried herbs blend, or a mixture of dried dill, basil, oregano and thyme
- 1 tablespoon lemon juice
- 1 ½ tablespoons olive oil
- 1 teaspoon lemon zest (zest of a ¼ lemon)
- Salt and pepper to taste
Directions
Drain water from tuna and place in small mixing bowl. Add all ingredients and mix with fork, breaking apart large tuna chunks.
Serving suggestion: Serve tuna salad (½ cup) over a bed of lettuce (1 cup) with shredded carrots (¼ cup), diced peppers (½ cup), lemon wedge, a drizzle of olive oil (1 tablespoon), and a serving of nut crackers.
Meal breakdown: 1/2 hand protein, 2 thumbs of fat, 2 fists of low carbs, 1 cupped hand high carbs
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About the Author
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Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles. |
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