Heart-Healthy Rillettes de Thon
Transform your snack game with this Heart-Healthy Rillettes de Thon, a light and flavorful take on the classic French tuna spread. Made with protein-packed canned tuna, creamy low-fat Greek yogurt, and a medley of bright and fresh ingredients like lemon zest, chopped herbs, and tangy capers, this recipe delivers all the indulgence with less saturated fat. A drizzle of olive oil and a hint of Dijon mustard elevate the dish, making it both wholesome and gourmet. With just 15 minutes of prep and no cooking involved, this quick and easy appetizer is perfect for serving on whole grain crackers or as a spread for a nutritious lunch option. Refrigerate before serving to let the bold flavors meld beautifully—it's the perfect addition to your repertoire of heart-healthy recipes!
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Recipe Information
Ingredients
- 2 cans canned tuna (in water, drained)
- 0.25 cup plain low-fat Greek yogurt
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dijon mustard
- 1 tablespoon capers (rinsed and chopped)
- 1 tablespoon fresh dill (chopped)
- 1 tablespoon fresh parsley (chopped)
- 0.25 teaspoon black pepper
- 0.125 teaspoon sea salt
- optional whole grain crackers or slices of whole grain bread
Instructions
Open the canned tuna and drain the liquid thoroughly. Place the tuna into a medium-sized mixing bowl, flaking it with a fork to break it up into small pieces.
Add the plain low-fat Greek yogurt to the tuna, stirring to combine. The yogurt serves as a healthy alternative to mayonnaise, adding creaminess with less fat.
Drizzle the olive oil over the mixture to add richness and a dose of heart-healthy fats.
Stir in the lemon juice and lemon zest. These provide a bright, zesty flavor that complements the tuna perfectly.
Mix in the Dijon mustard for a slight tang and depth of flavor.
Fold in the chopped capers, fresh dill, and fresh parsley. These ingredients add complexity and a fresh, herbal note to the rillettes.
Season the mixture with black pepper and sea salt, adjusting to taste as necessary.
Refrigerate the rillettes for at least 30 minutes before serving, allowing the flavors to meld together.
Serve the Heart-Healthy Rillettes de Thon on whole grain crackers or slices of whole grain bread as a nutritious snack or light meal.
Nutrition Facts
Calories |
378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 26 mg | 9% | |
| Sodium | 795 mg | 35% | |
| Total Carbohydrate | 25.8 g | 9% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 4.0 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 116 mg | 9% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 379 mg | 8% | |
*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.
