Tuna Sandwich Spread
|Canned chunk light tuna in water/Salmon||6 1⁄2 Ounce, rinsed if salted and drained (1 Can)|
|Canned salmon in water/Canned light tuna packed in water||6 1⁄2 Ounce, rinsed if salted and drained (1 Can)|
|Finely chopped celery||1⁄4 Cup (4 tbs)|
|Finely chopped red onion||1⁄4 Cup (4 tbs)|
|Finely chopped parsley||2 Tablespoon|
|Plain non fat yogurt/Yogurt cheese||1⁄3 Cup (5.33 tbs)|
|Lemon juice||1 Teaspoon|
|Prepared mustard||1 Tablespoon (Use Spicy Or Dijon)|
1. In a medium bowl, flake the fish with a fork into tiny peices
2. Combine all the celery,red onion, parsley thoroughly and add to fish.
3. In a small bowl, combine yogurt, honey, lemon juice and mustard( Djorn or Spicey).
4. Add the yogurt mix to the fish and vegetables. Mix thoroughly till evenly distributed and all the ingrediants are well incorporated.
5.Garnish with chopped coriander leaves.
Calories 275 Calories from Fat 76
% Daily Value*
Total Fat 9 g13.1%
Saturated Fat 0.04 g0.22%
Trans Fat 0 g
Cholesterol 64.5 mg21.5%
Sodium 828.2 mg34.5%
Total Carbohydrates 9 g3.1%
Dietary Fiber 1.2 g4.9%
Sugars 6.6 g
Protein 38 g76.1%
Vitamin A 26.9% Vitamin C 41.4%
Calcium 5.1% Iron 12.5%
*Based on a 2000 Calorie diet