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Curried Tuna Salad With Toasted Pecans

Dinner ready in 15 minutes! Treat yourself to a no-mess tuna salad that's sprinkled with pecans.

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Curried Tuna Salad With Toasted Pecans
  • PREP TIME

    15 Min

  • TOTAL TIME

    15 Min

  • SERVINGS

    4

 

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
  • 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.

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.

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 350
    • (Calories from Fat 50),
  • Total Fat 6g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 30mg;
  • Sodium 690mg;
  • Total Carbohydrate 49g
    • (Dietary Fiber 7g,
    • Sugars 23g),
  • Protein 26g;
Percent Daily Value*:
  • Vitamin A 6 %;
  • Vitamin C 50 %;
  • Calcium 6 %;
  • Iron 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 Choices:
  • 3;
*Percent Daily Values are based on a 2,000 calorie diet.

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