Waldorf Tuna Salad Wrap

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Contributed by: Nick Marinakis

Tuna Waldorf Wrap

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Intake of fruits & vegetables, whole grains, fish, and nuts have been shown to promote metabolic health and all these integral components of the DASH diet are contained in this meal. This meal is also well-balanced in terms of macronutrients, is diabetic friendly/carbohydrate controlled, contains heart-healthy oils, and should promote satiety given the fiber, water, protein, and fat content despite being relatively low in calories.  Finally, this meal is very versatile and adjustable depending on availability of ingredients and individual preferences.

Serves:
2 servings
Total Time:
10 minutes
Prep Time:
7 minutes
Cook Time:
3 minutes

Ingredients


Tuna - 4 oz or ½ cup light tuna, drained (1 small can) Vegetable - ½ cup diced tomato or your favorite raw veggie Vegetable - ½ cup diced celery or your favorite raw veggie Wrap - 2, 8” whole wheat wraps (or preferred whole grain wrap of desired size) Mayonnaise - 1 ½ Tablespoons (or olive oil with cup low/non-fat plain yogurt) Dried_fruit - ¼ cup raisins, craisins, diced apple, halved grapes Nuts - 2 Tablespoons chopped walnuts, unsalted pecans, almonds, or favorite nut

Instructions

Step 1
Open small can of light tuna, drain, and empty into bowl.
Step 2
Dice ~½ cup tomatoes and place in bowl.
Step 3
Dice ~½ cup celery and place in bowl.
Step 4
Add ¼ cup raisins.
Step 5
Add 2 Tablespoons chopped walnuts.
Step 6
Add 1 ½ Tablespoons mayonnaise.
Step 7
Mix until combined.
Step 8
Scoop tuna salad into whole wheat wrap.
Step 9
Roll or fold wrap.
Step 10
Enjoy!

Notes

Two 8” wraps can be substituted for one 12+” wrap.

Walnuts can be substituted for unsalted nut of choice.

Mayonnaise can be substituted for plain yogurt and olive oil.

Chopped celery and diced tomatoes can be substituted for vegetables of choice.

Raisins can be substituted for chopped apple or halved grapes.

 

 

Nutrition Information

Serving Size:
1 sandwich serving
Calories:
5gg Calories
Fat:
21g
Carbohydrates:
Net Carb: 65g
Dietary Fiber:
15g
Protein:
44g
Sodium:
791