Tuna Salad Collard Green Wrap

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on June 19, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
Tuna Collard Green Wrap
Dana Angelo White
Total Time: 15 min
Prep Time: 15 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

215 calories
6g fat
13g carbs
31g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 215
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 54mg 18%
Sodium 420mg 18%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 31g  
Vitamin D 2mcg 10%
Calcium 149mg 11%
Iron 3mg 17%
Potassium 493mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Cut back on carbs and calories by making wraps tucked into a steamed collard greens leaf. A quick steamed collard green makes a perfect package for a light and flavorful tuna salad.

Both leafy greens like collards and tuna fish are filled with inflammation-fighting nutrients, including vitamin C and omega-3 fats. Lean protein and fiber makes this wrap incredibly satisfying, even though it's low in calories.

Ingredients

  • 1 large collard green leaf
  • 1 (5-ounce) canned tuna, drained
  • 1 tablespoon nonfat Greek yogurt
  • 1 teaspoon mayonnaise
  • ¼ cup diced apple (unpeeled), or celery
  • Juice and zest of 1/2 a lime
  • 1 medium carrot, shredded

Preparation

  1.  Remove the hard, lower portion of the collard green stem and place the in a large pot of boiling water for 15 seconds.

  2. Remove collard leaf, pat dry, and set aside.

  3. In a bowl, combine canned tuna, yogurt, mayonnaise, apple, and lime juice and zest; mix to combine.

  4. Lay collard green out on a flat surface and place some shredded carrots in the center, followed by the tuna mixture.

  5. Like a burrito, fold in both the left and right side of the collard over the filling.

  6. Starting at the end closest to you, roll up.

  7. Cut in half and serve.

Ingredient Variations and Substitutions

Chunk light tuna is a good lower mercury option, or use a combination of canned albacore and chunk light. Replace tuna with canned salmon for an equally delicious and healthy seafood salad.

Apples add a wonderful crunch to this salad. Experiment with alternative additions like olives, dried cranberries, slivered almonds, or diced pear.

Cooking and Serving Tips

To store these wraps, cover them tightly in plastic wrap and store in the refrigerator or lunch bag along with an ice pack to bring along to school or the office.

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