Curried Tuna Salad With Toasted Pecans

  • Prep 15 min
  • Total 15 min
  • Servings 4

Ingredients

2
cans (6 ounces each) tuna in water, drained
1/2
cup fat-free mayonnaise or salad dressing
1 1/2
teaspoons sugar
1
teaspoon curry powder
1/2
cup chopped bell pepper
1/4
cup chopped celery
1
small onion, finely chopped (1/4 cup)
1
can (8 ounces) sliced water chestnuts, drained and cut into slivers
1
can (8 ounces) pineapple tidbits, drained
4
slices whole wheat bread, toasted and cut diagonally in half
2
medium unpeeled eating apples, sliced
2
tablespoons chopped pecans, toasted

Steps

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  • 1
    Mix tuna, mayonnaise, sugar and curry powder in medium bowl. Stir in bell pepper, celery, onion, water chestnuts and pineapple.
  • 2
    Arrange 2 toast halves on each plate. Arrange apple slices around edge of plate. Place tuna mixture on center of each plate. Sprinkle pecans over tuna mixture.

Notes









Tips

Expert Tips

  • “Great low-calorie lunch with a lot of veggies, and the pineapple and toasted pecans make it taste great! I use the tuna in pouches, whole wheat bread with 5 grams of fiber per slice, and add a bowl of berries or peaches.” Lori S.
  • Be sure to choose tuna that is packed in water, not oil. By choosing water-packed tuna, you can save 70 calories and 6 grams of fat per 3-ounce serving. By combining tuna—already containing Omega-3 fatty acids—with pecans, you get a little more bang for your buck, on the nutrition front.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
350
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
30mg
10%
Sodium
690mg
29%
Potassium
630mg
18%
Total Carbohydrate
49g
16%
Dietary Fiber
7g
28%
Sugars
23g
Protein
26g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
50%
50%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
1 Starch; 2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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