Canned tuna is something a lot of us keep on hand for convenient lunches and snacks. It is cheap, protein packed (a 5 oz can of water packed chunk light tuna is about 100 calories and has 26 grams of protein and about 1 gram of fat) and easy to prepare.
Do you ever get tired of the old boring tuna salad though? I know I can. I grew up eating my moms tuna salad sandwiches – toasted “wheat” bread with mushy tuna drowning in mayonnaise, always with sweet relish. Sorry mom – it has to go! I make it a bit healthier for my son, who loves tuna sandwiches, with Greek yogurt, chopped celery and serve it on sprouted wheat bread.
I still wanted to make it even better and something to look forward to, so I worked out a quick recipe that I would love, that is still easy enough to whip up for a lunch or two per week. Even though I don’t count calories I thought I would share with those of you who do: This has around 200 calories, a whopping 38 grams of protein and just a couple of fat grams. It makes a big portion you could easily just eat half of if you do choose to serve it on a sandwich.
I prefer mine scooped up with sliced celery, cucumber and red bell pepper and eat the entire portion. This is super satisfying, light and gives me a ton of energy! This would also be delicious served with brown rice crackers for a bit heartier lunch, still under 400 calories.
I hope you enjoy!
Healthified Tuna Salad
Makes 1 large portion
2 Tb chopped onion
1 tsp fresh lemon juice
1 carrot, grated
1 stalk celery, finely chopped
1 hard boiled egg, peeled and finely chopped
1/4 cup nonfat Greek yogurt
1/2 tsp mustard (I used spicy brown mustard)
5 oz can water packed tuna, drained
1 pinch Kosher/sea salt
Fresh ground pepper to taste
Dash hot sauce, optional
Put the chopped onion and lemon juice in a microwave safe bowl, microwave for 25 seconds. (This softens the onion just enough). Combine with the remaining ingredients until well incorporated. Serve as you wish (with vegetables for dipping, on whole grain/sprouted wheat/gluten free bread, wrapped in a softened corn tortilla or with brown rice crackers.) Enjoy!
P.S. Have you subscribed to my blog yet? I’ll send you a free gift “Mesa de Vida’s Guide to Healthy Family Favorites” – don’t miss it! Sign up HERE! Want help reaching your goals – putting healthy meals on the family table or losing weight, once and for all? I lost over 100 pounds by transforming my life – let me help you reach your goals too! Check it out!