Tuna Salad Sandwich
Yield: 3 humans
3 1/2 oz (1) can tuna; packed in oil 1/4 c Plain low-fat yogurt;
1/4 c Celery; finely chopped 1 ts Fresh lemon juice;
1 tb Green pepper;(red or yellow ->OR<-
-for color if you can0 1 ts Vinegar;(Marukan Seasoned
1/2 ts Salt; -Gourmet Rice Vinegar is
ds Freshly ground pepper; -sweet vinegar)*
1 tb Green onion; finely chopped 1 tb Grated American Cheese
*(I get a LARGE bottle at Far-east food market and only that kind
because it has a sweet flavor)
Drain tuna well, then flake it into a bowl. Add remaining
ingredients and mix well. Use 1/4 cup to spread on one slice of
bread or an open-face sandwich or between two slices of bread for a
regular sandwich, or mound on crisp lettuce.
Food Exchange per serving: 1 1/2 LEAN MEAT EXCHANGES; CAL: 98; CHO:
2g; PRO: 11g; FAT: 4g; SOD: 279mg, CHO: 26mg; Low-sodium: Omit salt.
Substitute unsalted canned tuna.
443 1/2 oz (1) can tuna; packed in oil 1/4 c Plain low-fat yogurt;
1/4 c Celery; finely chopped 1 ts Fresh lemon juice;
1 tb Green pepper;(red or yellow ->OR<-
-for color if you can0 1 ts Vinegar;(Marukan Seasoned
1/2 ts Salt; -Gourmet Rice Vinegar is
ds Freshly ground pepper; -sweet vinegar)*
1 tb Green onion; finely chopped 1 tb Grated American Cheese
*(I get a LARGE bottle at Far-east food market and only that kind
because it has a sweet flavor)
Drain tuna well, then flake it into a bowl. Add remaining
ingredients and mix well. Use 1/4 cup to spread on one slice of
bread or an open-face sandwich or between two slices of bread for a
regular sandwich, or mound on crisp lettuce.
Food Exchange per serving: 1 1/2 LEAN MEAT EXCHANGES; CAL: 98; CHO:
2g; PRO: 11g; FAT: 4g; SOD: 279mg, CHO: 26mg; Low-sodium: Omit salt.
Substitute unsalted canned tuna.
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