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Recipe: Tuna Salad with Pico de Gallo

If you’re looking for a meatless meal with a kick that’s heart-healthy, too, you’ll love Tuna Salad with Pico de Gallo. Spicy jalapenos, onions, garlic, cilantro and tangy lemon juice give it all the flavor it needs without added salt.

It’s also under 200 calories a serving and includes a generous serving of vegetables. For added nutritional punch, serve it on a bed of finely chopped green cabbage. It also makes a delicious tuna sandwich on toasted whole-grain bread.

This salad will keep fresh in the refrigerator for a day or two.

Tuna Salad with Pico de Gallo
Serves 4
2 cans (6.5 ounces each) of water-pack, reduced-sodium tuna
2 medium tomatoes, diced
OR
1 can (14.5 ounce) no-salt-added, diced tomatoes 
1 green jalapeño pepper, seeded and finely chopped (or use less to taste) 
1 small red onion, finely chopped
Juice of 1 lemon
2 tablespoons fresh cilantro, chopped
1 clove garlic, minced
1/4 teaspoon black pepper
1 head romaine or other lettuce, separated into leaves
2 medium tomatoes, sliced into wedges
1 large cucumber, peeled and cut into quarter-inch rounds

In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon, cilantro, garlic and black pepper.

Drain tuna and stir into pico de gallo tomato mixture.

For each serving, place 2-3 leaves of lettuce on each plate and scoop the tuna salad onto the lettuce OR serve on a bed of chopped cabbage.

Arrange the sliced tomatoes and cucumbers on the plate and serve.

NUTRITIONAL INFORMATION: 187 calories, 3.6 g fat, 108 mg sodium

© 2015 American Heart Association. Used with permission.

About Judy Conkling

Judy Conkling is a Wichita writer and editor with a deep interest in all things related to healthy living.