Heart-Healthy Classic Tuna Mayo
Satisfy your cravings with this **Heart-Healthy Classic Tuna Mayo**, a nutritious twist on the timeless favorite. This recipe replaces traditional mayonnaise with creamy low-fat yogurt, creating a lighter yet equally rich filling. Enhanced with a splash of zesty lemon juice and a touch of Dijon mustard, the tuna mixture is paired with crunchy celery, tangy red onion, and fresh parsley for a burst of texture and flavor. Nestled between slices of whole-grain bread and layered with vibrant baby spinach and juicy tomato slices, this sandwich is not only delicious but also packed with protein, fiber, and heart-healthy ingredients. Perfect for a quick lunch or a wholesome on-the-go meal, it's ready in just 15 minutes—proof that healthy eating can be both simple and satisfying.
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Recipe Information
Ingredients
- 1 can (5 ounces) Canned tuna in water
- 3 tablespoons Plain low-fat yogurt
- 1 teaspoon Dijon mustard
- 0.5 tablespoon Lemon juice
- 1 Celery stalk, finely chopped
- 2 tablespoons Red onion, finely chopped
- 1 tablespoon Fresh parsley, chopped
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Sea salt
- 4 Whole-grain bread slices
- 1 cup Baby spinach leaves
- 1 medium Sliced tomatoes
Instructions
Drain the canned tuna thoroughly and place it into a bowl. Use a fork to flake the tuna into small pieces.
Add the plain low-fat yogurt, Dijon mustard, and lemon juice to the bowl with the tuna. Mix well to combine.
Add the finely chopped celery, red onion, and fresh parsley to the tuna mixture. Stir until evenly distributed.
Season the mixture with black pepper and sea salt. Taste and adjust the seasoning as necessary.
Lay out the whole-grain bread slices and evenly layer baby spinach leaves on two slices.
Spoon the tuna mixture generously onto the spinach-covered slices.
Top the tuna with sliced tomatoes.
Complete the sandwiches by placing the remaining bread slices on top.
Cut each sandwich diagonally and serve immediately.
Nutrition Facts
Calories |
516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 1672 mg | 73% | |
| Total Carbohydrate | 58.7 g | 21% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 12.7 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 301 mg | 23% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1228 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
