Heart-Healthy Tuna Salad on Rice Cakes
Elevate your lunch routine with this quick and delicious Heart-Healthy Tuna Salad on Rice Cakes! Packed with protein and wholesome ingredients, this recipe combines low-sodium tuna, creamy non-fat Greek yogurt, and a zesty touch of lemon juice and Dijon mustard for a refreshing twist on a classic favorite. Crunchy celery, red onion, and fresh parsley bring vibrant texture and flavor, while the light, whole-grain rice cakes provide the perfect base. Ready in just 10 minutes and garnished with fresh cucumber and cherry tomatoes for a colorful finish, this heart-smart, low-fat meal is ideal for busy days. Enjoy it as a satisfying snack, light lunch, or guilt-free appetizer that’s both nutritious and delicious!
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Recipe Information
Ingredients
- 2 cans (5 oz each) Canned tuna in water (low-sodium, drained)
- 0.25 cup Plain non-fat Greek yogurt
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard
- 0.5 cup Celery (finely diced)
- 0.25 cup Red onion (finely diced)
- 2 tablespoons Fresh parsley (chopped)
- 0.125 teaspoon Salt (optional, use minimally for heart health)
- 0.125 teaspoon Ground black pepper
- 4 cakes Whole-grain rice cakes
- 0.5 cup Thinly sliced cucumber (optional garnish)
- 0.5 cup Cherry tomatoes (halved, optional garnish)
Instructions
1. In a medium mixing bowl, combine the drained tuna, Greek yogurt, olive oil, lemon juice, and Dijon mustard. Mix well to create a cohesive base.
2. Add the diced celery, diced red onion, and chopped parsley to the tuna mixture. Stir until all ingredients are evenly distributed.
3. Season the mix lightly with salt (if using) and ground black pepper. Adjust seasonings to taste, keeping portions heart-healthy.
4. Arrange the rice cakes on a serving platter or individual plates.
5. Divide the tuna salad mixture evenly among the rice cakes, spreading it to cover the surface of each one.
6. Optionally, top each tuna salad-topped rice cake with thinly sliced cucumber and halved cherry tomatoes for added freshness and color.
7. Serve immediately and enjoy!
Nutrition Facts
Calories |
720 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 640 mg | 28% | |
| Total Carbohydrate | 48.6 g | 18% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 11.3 g | ||
| Protein | 85.4 g | 171% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 218 mg | 17% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1782 mg | 38% | |
*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.
