午餐中等

Tuna Apple Salad Sandwich

Name: Tuna Apple Salad Sandwich
Prep time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 1 apple; 1 12-ounce can chunk light tuna, drained; 2 tablespoons low-fat plain yogurt; 2 tablespoons light mayonnaise; 1/2 cup raisins; 1/4 cup chopped walnuts; 1/8 teaspoon ground black pepper; 2 tablespoons chopped fresh parsley; 1/2 teaspoon curry powder; 8 leaves lettuce; 8 slices whole-grain bread

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

15 min4 份

营养成分（每份）

每份数值 · 每份分量: 1 sandwich

422

卡路里

28g

蛋白质

57g

碳水

10g

脂肪

膳食纤维

23g

糖

593mg

钠

饱和脂肪 2 g · 胆固醇 32 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

apple
1 · such as Fuji or Pink Lady Washington
12-ounce can chunk light tuna, drained
1
low-fat plain yogurt
2 tablespoons
light mayonnaise
2 tablespoons
raisins
1/2 cup · or chopped figs
chopped walnuts
1/4 cup
ground black pepper
1/8 teaspoon
chopped fresh parsley
2 tablespoons · optional
curry powder
1/2 teaspoon · optional
leaves lettuce
8 · Bibb, Romaine, green, or red leaf
whole-grain bread
8 slices

步骤

1
Cut apple in quarters; remove core and chop.
2
In a medium-sized bowl, mix all salad ingredients, except tuna.
3
Gently fold in tuna.
4
Make sandwiches using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad.

来源: USDA MyPlate Kitchen · Produce for Better Health Foundation

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