A scoop of crunchy tuna salad on a bed of juicy mango slices makes a nice lunch entrée.

　　

Ingredients

Serves 4; 1/4 cup tuna salad and scant 1/2 cup mango slices per serving

　　1 medium mango, sliced, or 1 1/2 cups sliced bottled mango, drained

　　

Salad

1 5-ounce can very low sodium albacore tuna packed in water, drained and flaked

　　1/2 cup pineapple tidbits canned in their own juice, drained

　　1/4 medium carrot, shredded

　　2 tablespoons light mayonnaise

　　2 tablespoons chopped walnuts, dry-roasted

　　1/2 teaspoon grated lemon zest

　　2 teaspoons fresh lemon juice

　　1/8 teaspoon pepper

　　

Step 1

Arrange the mango slices on salad plates.

　　

Step 2

In a medium bowl, stir together the salad ingredients. Using a small ice-cream scoop or spoon, mound the tuna salad on the mango slices.

　　

Cook’s Tip

Step 3

To complete the presentation of this salad, add a colorful, fragrant—and edible—garnish of sprigs of fresh herbs. Some good choices are mint, basil, rosemary, thyme, tarragon, lemon balm, or lavender.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 137

　　

Step 6

Total fat: 5.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 3.5g

　　

Step 10

Monounsaturated: 1.0g

　　

Step 11

Cholesterol: 17mg

　　

Step 12

Sodium: 90mg

　　

Step 13

Carbohydrates: 15g

　　

Step 14

Fiber: 2g

　　

Step 15

Sugars: 12g

　　

Step 16

Protein: 9g

　　

Step 17

Calcium: 16mg

　　

Step 18

Potassium: 222mg

　　

Dietary Exchanges

Step 19

1 fruit

　　

Step 20

1 1/2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition