Photo provided by Skinny Mom

This is a nice twist on a classic favorite with good lean protein and lots of flavor. Try enjoying a serving divided between two romaine lettuce leaves in the style of a wrap! For even more flavor, add pineapple or mandarin oranges (not included in nutritional facts).

Ingredients

  • 4 (5-ounce) cans albacore tuna, packed in water
  • 3 tablespoons plain, nonfat Greek yogurt
  • 3 tablespoons light mayonnaise (or try replacing with 3 tablespoons of mashed avocado)
  • 1 cup celery, diced (about 3 stalks)
  • 1/2 cup shredded carrot (about 2 small whole carrots)
  • 1/2 cup green onions, thinly sliced
  • 1 tablespoon less-sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • black pepper, to taste

Instructions

  1. Drain the tuna very well by placing a colander in the sink. Empty the tuna in it and gently press the excess liquid out with a rubber spatula.
  2. Add the rest of the ingredients to a large mixing bowl and stir to combine.
  3. Add the drained tuna and stir to combine; serve chilled.

Estimated nutrition facts

  • Serving size: heaping 3/4cup
  • Calories: 142
  • Fat: 4g
  • Sodium: 904mg
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 23 g

This recipe was adapted and approved by Helenia Sedoski, a registered dietitian at the WVU Medicine Center for Reproductive Medicine.

Original recipe and photo provided by Skinny Mom.


The WVU Center for Reproductive Medicine offers nutrition consultations. It is important to have the proper balance of nutrients and physical activity to promote a healthy BMI and good vitamin and mineral status when trying to conceive. Most insurance plans cover the cost of seeing a registered dietitian.