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Tuna Yogurt Salad
Calories 157 (8% from fat)
Fat 1.3 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 25 mg.
Sodium 150 mg.
Carb. 7 gram
Fiber 3 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 23 gram
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1/2 cup hot water
1/4 cup bulgur wheat
1/2 cup (6 oz.) fat free plain greek yogurt
1 Tbsp. dijon mustard
1 Tbsp. lemon juice
2 Tbsp. green onion, sliced thinly
1 Tbsp. fresh mint, chopped OR
2 tsp. dried mint, crushed
2 cans (5 oz. each) very low sodium tuna, packed in water, drained
1 cup diced cucumber or zucchini
1 medium (1 cup) tomato, diced
1 head (about 5 cups) lettuce
(We like Butter or Bibb Lettuce.)
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Tuna Yogurt Salad
Our goal was to make a salad that didn't use mayo, but rather yogurt with less sodium.
1. Put the water and bulgur wheat in a bowl and let it soak for 30 minutes. Then drain the water out and pour the bulgur into a mixing bowl.
2. Add the yogurt, mustard, lemon juice, green onion and mint. Mix together thoroughly.
3. Flake the tuna into the mixture and stir in the cucumber or zucchini. Then stir in the tomato.
4. Clean the lettuce, line the plate with the leaves and top with the tuna.
Yield: 4 servings.
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