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Tuna and Veggie Salad Wraps

Prep time: 10–15 minutes

Recipe makes: 4 wraps (2 servings)

What you need:

  • 2 tbs. olive oil
  • 2 tbs. red wine vinegar
  • 1/2 tsp. black pepper
  • 2 5-oz. cans of light, unsalted, water-packed tuna, drained
  • 1 small carrot
  • 2 tbs. red onion
  • 1/3 c. raw broccoli, finely chopped
  • 1 large celery stalk
  • 4 large pieces of bendable lettuce (butter lettuce, romaine, etc.)

Equipment and supplies:

  • Knife and cutting board
  • Large bowl for mixing
  • Plastic wrap or foil, if needed for lunchbox wrapping

What to do:

  1. Finely chop the carrot, red onion, broccoli, and celery stalk.
  2. In a large bowl, whisk together olive oil, red wine vinegar, and pepper. Add tuna, carrot, red onion, broccoli, and celery and toss to combine.
  3. Lay out lettuce leaves and distribute tuna mix evenly on each of the lettuce leaves.
  4. Serve the wraps.
    For lunchboxes, pack the tuna separately from the lettuce and assemble the wraps when you are ready to eat. Or pre-make the wraps and tightly wrap each in a piece of plastic wrap or aluminum foil to keep it secure.

Nutritional analysis (per serving):

  • 320 calories
  • 38g protein
  • 15g fat
  • 2.5g sat. fat
  • 7g carbohydrate
  • 2g fiber
  • 45mg cholesterol
  • 135mg sodium
  • 4g sugars

Serves: 2

Serving size: 2 wraps

Reviewed by: Meredith Parkinson, RD, LDN
Date Reviewed: 04-11-2015

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