Curried Tuna Salad
Keep your pantry stocked with canned tuna to make an easy no-cook lunch any day of the week. Traditional tuna salad uses mayo and celery. Try this version that’s jazzed up with Greek yogurt and more flavorful vegetables. Sweetness from the pears, tanginess from the citrus, and a mild spiciness from the curry powder are the perfect balance of flavors.
Calories
per serving
Fiber
per serving
Protein
per serving
Ingredients
3⁄4 | cup finely chopped carrots |
3⁄4 | cup finely chopped radishes |
1 | tablespoon water |
2 | 4.5-ounce cans very low-sodium chunk light tuna, packed in water, drained and flaked |
3 | tablespoons fat-free plain Greek yogurt |
2 | teaspoons curry powder (Madras style preferred) |
1 1⁄2 | teaspoons lime juice |
1 | 15-ounce can no-sugar-added pear slices, packed in their own juice, drained and chopped |
4 | 8-inch whole-wheat tortillas (lowest sodium available) |
1 | small avocado, quartered and sliced |
Directions
- In a small, microwaveable bowl, stir together the carrots, radishes, and water. Cover with plastic wrap, poking a small hole in the top to vent. Microwave on 100% power (high) for 4 minutes, or until the vegetables are tender. Uncover and let cool completely.
- In a medium bowl, stir together the carrot mixture, tuna, yogurt, curry powder, and lime juice. Refrigerate, covered, for at least 20 minutes, to allow the flavors to blend.
- Gently stir the pears into the tuna mixture until well blended.
- Spoon ¾ cup tuna salad onto the center of each tortilla. Top with an avocado slice.
- To roll up, bring the left and right sides of the tortilla toward the center. Pinch them tightly together with your fingers. Lift the bottom edge of the tortilla and bring it up toward the joined sides to form an envelope. Carefully roll the tortilla from the bottom up to enclose the filling. Transfer to a plate with the smooth side up. Secure with a wooden toothpick if desired.
Level 4: Pureed
Omit the tortilla. Make sure the vegetables are soft enough to puree without being crunchy or you should omit them. In a food processor or blender, process the tuna salad until smooth. There should be no separation of liquid.
Level 5: Minced and Moist
Omit the tortilla. In a food processor or blander, process the tuna salad into pieces no more than 4 milliliters in size. The mixture should be moist and vegetables should fit between the tines of a fork.
Level 6: Soft and Bite-Size
To test for softness, press down on the mixture using the back of a fork. The mixture should remain squashed and not regain its shape. After rolling the tortilla, use a knife to cut into pieces no bigger than 1.5 x 1.5 centimeters (about the size of your thumbnail).
Nutrition Analysis(per serving) |
|
Calories | 350 |
Total Fat | 11.5 g |
Saturated Fat | 2.5 g |
Trans Fat | 0.0 g |
Polyunsaturated Fat | 2.0 g |
Monounsaturated Fat | 6.0 g |
Cholesterol | 20 mg |
Sodium | 388 mg |
Carbohydrates | 42 g |
Fiber | 9 g |
Total Sugars | 11 g |
Includes Added Sugars | 0 g |
Protein | 23 g |
Dietary Exchanges
1 1⁄2 starches2 vegetables
1⁄2 fruit
2 1⁄2 lean meats
1⁄2 fats