Lighten Up Tuna Salad

By Rachel Stuck, RDN

Nutrition Information

Servings:1-2

Serving 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



About the Author

Photo: Rachel Stuck, RDN

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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