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Tuna Salad Sandwiches Categories: sandwiches, low fat, seafood, fish (ocean), tuna 1 can water-packed unsalted tuna; drained 1/2 cup diced celery 1 teaspoon lemon juice; (optional) 1/2 cup fat-free mayonnaise 4 lettuce leaves 8 slices whole-wheat bread In a small bowl, flake the tuna. Add the celery and mix. Optionally, sprinkle with lemon juice. Add the mayonnaise and mix well. Place 1 lettuce leaf onto slice of bread. Place 1/4 of the tuna mixture onto the lettuce leaf. Top with second slice of bread. This recipe yields 4 sandwiches. Comments: Fat free mayonnaise adds significant sodium -- use unsalted tuna to keep total sodium lower. Also, the following ingredients add interest, flavor and the following nutrient values per sandwich: cucumber slices (trace of calories), 1 teaspoon raisins or 1 tablespoon chopped apple (10 calories), 1/2 teaspoon chives or 1/2 teaspoon curry powder (mix with mayonnaise first, no change in nutrient values). Nutritional Analysis Per Serving: Calories 250; Fat (grams) 2; Percent calories from fat 7; Percent polyunsaturated 4; Percent saturated 1; Percent monounsaturated 2; Cholesterol (milligrams) 8; Sodium (milligrams) 480; Protein (grams) 18; Carbohydrate (grams) 39; Fiber (grams) 6. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-28-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 165 Calories (kcal); 2g Total Fat; (12% calories from fat); 6g Protein; 33g Carbohydrate; 0mg Cholesterol; 689mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count 1 sandwich as: 1 meat and 3 starch servings. Weight Watcher points calculated at 4 Nutr. Assoc. : 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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