Walnut, Dill & Tuna Salad

Looking for a new way to dress up your tuna salad routine? Try antioxidant-rich walnuts and fresh dill. Make it a meal: Serve over baby arugula and tomato slices with a slice of whole-grain bread.

Yield: 2 servings, 1 cup each
Total Time: 15 minutes
Prep Time: 15 minutes

Recipe Ingredients:

  1. 1 slice whole-grain bread
  2. 1/4 cup reduced-sodium chicken broth
  3. 3 tablespoons chopped walnuts
  4. 2 tablespoons nonfat plain yogurt
  5. 2 tablespoons lemon juice
  6. 1 clove garlic
  7. Pinch of cayenne pepper
  8. 1 6-ounce can chunk light tuna, drained and flaked (see Note)
  9. 1 carrot, chopped
  10. 1 stalk celery, chopped
  11. 2 tablespoons chopped fresh dill
  12. Salt & freshly ground pepper to taste

Recipe Steps:

  1. Puree bread, broth, walnuts, yogurt, lemon juice, garlic and cayenne in a food processor. Transfer to a bowl and add tuna, carrot, celery and dill. Season with salt and pepper.

Recipe Tips & Notes:

  1. Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)

Recipe Nutrition:

Per serving: 233 calories; 8 g fat (1 g saturated fat, 1 g mono unsaturated fat); 26 mg cholesterol; 15 g carbohydrates; 26 g protein; 5 g fiber; 537 mg sodium; 431 mg potassium

Nutrtion Bonus: Vitamin A (108% daily value), Selenium (99% dv), Vitamin C (19% dv), Magnesium (17% dv), Zinc (15% dv).

© 2009 Eating Well Inc. Photo by Ken Burris