Diabetic Cooking

Salads

Chunky tuna salad

Preparation time: 5 minutes.
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Ingredients

  • 2 pouches (3 ounces each) tuna fish
  • 4 chopped water chestnuts
  • 1 small (2 1/2-inch diameter) Granny Smith apple, cored and finely chopped
  • 3 tablespoons light mayonnaise
  • 3/4 teaspoon ground curry powder
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped parsley
  • 2 cups shredded iceberg lettuce
  • 2 tablespoons slivered almonds
  • 14 red seedless grapes
  • 2 slices rye bread, toasted (optional; rye bread is not factored into nutrition data)

Directions

In a small mixing bowl, combine tuna, water chestnuts, apple, mayonnaise, curry powder, black pepper, and parsley. Arrange a layer of 1 cup of shredded lettuce on each of two salad plates. Spoon half the mixture on top of lettuce for each plate. Sprinkle each tuna salad with 1 tablespoon almonds, and place 7 grapes around salad. If using the optional rye toast, cut each slice diagonally into triangles, and serve two toast triangles alongside each salad.

Yield: 2 servings. Serving size: 1 cup tuna salad.

Nutrition Facts Per Serving:
Calories: 279, Carbohydrates: 31 g, Protein: 23 g, Fat: 7 g, Saturated Fat: 0 g, Cholesterol: 43 mg, Sodium: 385 mg, Fiber: 7 g

Exchanges per serving: 2 starch, 3 lean meat. Carbohydrate choices: 2.


Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.