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Tuna Salad Surprise

You will love this unique way of preparing a tuna salad with no mayonnaise. It's perfect for a light dinner or lunch and provides an excellent—106% of the daily value—for those hard to find omega-3 fatty acids. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: 2 6 ½ oz cans of light tuna, drained 1/4 cup finely diced celery 3 TBS chopped walnuts 3 TBS chopped fresh parsley 1/4 cup finely minced onion salt and black pepper to taste 1 medium head romaine lettuce, chopped 1 small tomato, chopped, seeds and excess pulp removed Dressing 3 medium cloves garlic, pressed 1 TBS prepared Dijon mustard 1 tsp honey 1/2 tsp salt 1/2 tsp cracked black pepper 4 TBS fresh lemon juice 1/4 cup sunflower seeds 4 oz silken tofu 1/2 tsp dried Italian herbs 2 TBS extra virgin olive oil a little water to thin if necessary

Directions:

1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
4. Mix desired amount of dressing with tuna mixture.
5. Serve on bed of chopped romaine lettuce with chopped tomato.

   Serves 2

Healthy Cooking Tips:

Blend the dressing long enough to completely grind the sunflower seeds for a smooth texture.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Tuna Salad Surprise is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Tuna Salad Surprise 1.00 serving 506.77 grams 613.09 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.52 g 162.5 4.8 excellent selenium 105.91 mcg 151.3 4.4 excellent omega 3 fatty acids 2.54 g 105.8 3.1 excellent vitamin C 62.11 mg 103.5 3.0 excellent protein 45.83 g 91.7 2.7 excellent manganese 1.69 mg 84.5 2.5 excellent vitamin E 14.38 mg 71.9 2.1 very good vitamin A 3570.50 IU 71.4 2.1 very good phosphorus 613.17 mg 61.3 1.8 very good folate 237.11 mcg 59.3 1.7 very good vitamin D 226.80 IU 56.7 1.7 very good vitamin B3 (niacin) 10.67 mg 53.4 1.6 very good vitamin B1 (thiamin) 0.71 mg 47.3 1.4 good magnesium 167.37 mg 41.8 1.2 good copper 0.81 mg 40.5 1.2 good vitamin B6 (pyridoxine) 0.74 mg 37.0 1.1 good potassium 1243.37 mg 35.5 1.0 good iron 5.68 mg 31.6 0.9 good vitamin B12 (cobalamin) 1.66 mcg 27.7 0.8 good dietary fiber 6.57 g 26.3 0.8 good molybdenum 19.47 mcg 26.0 0.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Tuna Salad Surprise

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