Curried Tuna Salad

Serves 4  |  34 cup salad and 1 tortilla per serving

A tuna wrap with avocado is sliced in half and arranged on a plate.

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

350
per serving

Fiber

9 g
per serving

Protein

23 g
per serving

Ingredients

34 cup finely chopped carrots
34 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 12 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

  1. 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.
     
  2. 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.
     
  3. Gently stir the pears into the tuna mixture until well blended.
     
  4. Spoon ¾ cup tuna salad onto the center of each tortilla. Top with an avocado slice.
     
  5. 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 12 starches
2 vegetables
12 fruit
2 12 lean meats
12 fats