Lemon Dill Tuna Crunch Salad

• 150 g, drained very well and flaked — Canned light tuna in water, drained
• 64 g (1 large pita), cut into wedges — Whole-wheat pita bread
• 4 tbsp (60 g) — Plain nonfat Greek yogurt
• 100 g, cut into 1 cm dice — Cucumber with peel
• 80 g, cut into thin matchsticks — Raw carrots
• 80 g, cut into 1 cm dice — Raw red bell pepper
• 1 tsp (4.5 g) — Extra-virgin olive oil
• 1 tbsp (15 g) — Fresh lemon juice
• 1 tsp (1 g) — Dried dill weed
• 1/4 tsp (0.6 g) — Ground black pepper

Method

1. 1Inspect and open the tunaInspect the tuna can, wipe the lid clean, and open it on a stable surface.15 secLook for: The can is intact, with no bulging, leaking, deep seam dents, or spurting when opened.Safety: Discard a can that is bulging, leaking, deeply dented at a seam, or spurts when opened.
2. 2Drain the tunaDrain the tuna through a fine sieve and press gently with the back of a spoon for 1 minute to remove excess water.1 minLook for: The tuna is moist but no water pools when it is pressed gently.Safety: Refrigerate the drained tuna if preparation pauses.
3. 3Flake the tunaTransfer the drained tuna to a mixing bowl and separate it into bite-size flakes with a fork.30 secLook for: The tuna forms small flakes rather than large compressed chunks.Safety: Use a clean bowl and fork for the ready-to-eat tuna.
4. 4Prepare the vegetablesDice the cucumber and red pepper, cut the carrot into thin matchsticks, and pat all of the vegetables dry.3 minLook for: The cucumber and pepper are evenly diced, the carrot matchsticks are thin, and every vegetable is dry.Safety: Use potable water, a clean board, and a stable cutting technique for the ready-to-eat vegetables.
5. 5Cut the pitaCut the whole-wheat pita into wedges and place them on the serving plate away from the salad bowl.30 secLook for: The pita is divided into sturdy wedges with no wet ingredients touching it.Safety: Use a clean knife and board.
6. 6Whisk the lemon-dill dressingIn a small bowl, whisk the Greek yogurt, olive oil, lemon juice, dried dill, and black pepper for about 30 seconds, until the dressing is completely smooth and the oil no longer beads on the surface.30 secLook for: The dressing is smooth and pale with the dried dill evenly hydrated and no visible streaks of oil.Safety: Keep the yogurt refrigerated until needed and return its container to the refrigerator immediately after measuring.
7. 7Dress the tunaPour the lemon-dill dressing over the tuna and fold gently for 30 seconds.30 secLook for: Every tuna flake has a thin coating of dressing without being mashed.Safety: Use clean utensils for the ready-to-eat salad and keep the mixture cold throughout assembly.
8. 8Add the vegetablesAdd the cucumber, carrot, and red pepper. Fold for another 30 seconds, stopping as soon as the vegetables are evenly distributed.30 secLook for: The vegetables are evenly distributed and lightly coated, with no watery dressing collecting at the bottom.Safety: Keep the ready-to-eat salad cold throughout assembly.
9. 9Chill the saladCover the salad and refrigerate it for 5 minutes so the dill hydrates and the dressing settles.5 minLook for: The dressing has lightly thickened around the tuna while the vegetables remain crisp.Safety: Keep the covered salad at 40°F or colder.
10. 10Serve with the pitaStir the chilled salad once, transfer it to a serving bowl, and serve the pita wedges alongside for scooping.30 secLook for: The salad is cold and creamy, the vegetables remain crisp, and the pita is dry.Safety: Return leftovers to refrigeration within 2 hours, or within 1 hour in very hot conditions.