Tuna Apple Salad Sandwich Recipe

Make Half Your Plate Fruits & Veggies

Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.

Recipe Cost for 4 People: $6.66 ($1.67/serving)*

Preparation Time: 15 minutes
Tuna Salad 1 Fuji or Pink Lady Washington apple 1 12-oz can chunk light tuna, drained 2 tbsp low-fat plain yogurt 2 tbsp fat-reduced mayonnaise 1/2 cup raisins or chopped figs 1/4 cup chopped walnuts 1/8 tsp ground black pepper 2 tbsp chopped fresh parsley, optional 1/2 tsp curry powder, optional Sandwich 8 leaves lettuce (Bibb, Romaine, green or red leaf) 8 slices whole grain bread
Cut apple in quarters; remove core and chop. In a medium size bowl, mix all salad ingredients, except tuna. Gently fold in tuna. Make sandwiches, using lettuce and whole grain bread (toasted, if desired), and fill with tuna apple salad. Complete this Healthy Plate: Serve with 8 oz orange juice.

Serves: 4

Fruits & Veggies per Serving 0.75 Cups


Nutrition Information per Serving:

Calories: 380 Total Fat: 10g Saturated Fat: 1.5g % of Calories from Fat: 24% % Calories from Sat Fat: 4%		Protein: 27g Carbohydrates: 48g Cholesterol: 25mg Dietary Fiber: 7g Sodium: 550mg


Each serving provides: An excellent source of protein, fiber, vitamin D, niacin, vitamin B6, vitamin B12, phosphorus, magnesium, and copper, and a good source of vitamin A, potassium, calcium, iron, thiamin, riboflavin, folate, and zinc.

*Retail prices, Boulder, Colorado, September 2011

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