Let’s be honest – when I think of tuna salad the first thing that comes to mind is a sandwich filled with mayonnaise-loaded tuna and not much else. But tuna is a healthy option, high in protein, and a good source of omega-3 fatty acids. Why not make it more interesting to the taste buds? It was a challenge, and I still don’t know if it’s as good as it could be, but here’s the result.
First off, no mayonnaise. It adds a lot of fat and calories and no culinary interest as far as I’m concerned. But what to replace it with? I chose plain Greek yogurt – the non-fat kind, extra-virgin olive oil, and spicy brown mustard. To add some interest in texture I mixed in chopped celery, for color a little chopped up roasted red pepper – which you can find it in most grocery stores, or in your own freezer if you froze some of your own roasted peppers this past summer.
Instead of serving it on bread, I chose to stuff some small vine-ripened tomatoes and serve it on top of butter lettuce. Campari Tomatoes worked quite well for this. Top with a few crumbles of blue cheese, add a whole grain roll, and you have a tasty, visually appealing, healthy lunch. And it really didn’t take that long to prepare.
Now, if you’re taking it along to work, stuffed tomatoes might be a little difficult, though it could be done. But why not try stuffing a whole grain pita bread with the tuna and butter lettuce? Add some grape tomatoes and you basically have the same lunch. A cup of low-fat milk will round it out nicely too.
So here’s the recipe for the tuna salad. Do you have any interesting, but healthy, lunch ideas that you’ve tried and can share? Or maybe you have an old favorite and have made it a little healthier and a little more interesting. I’d love to hear about it!
Tuna Salad Redo: A Healthy Lunch Idea
- 7 oz. water-packed tuna 1 can
- 2 Tbsp. chopped celery
- 1 tsp. spicey brown mustartd
- 3 Tbsp. non-fat Greek yogurt
- 2 tsp. extra-virgin olive oil
- 2 tsp. chopped roasted red pepper
- fresh ground pepper to taste
- 1 tsp. blue cheese crumbles per serving
- 3 Campari tomatoes
- 2 leaves Butter lettuce
- Drain tuna and place in a bowl. Add cleaned and chopped celery. Mix together ingredients for the dressing: spicey brown mustard, non-fat Greek yogurt, and extra-virgin olive oil. Mix into tuna and celery. Stir in roasted red pepper and fresh ground black pepper to taste.
- Clean tomatoes and prepare for stuffing by removing core from the top and gently scooping out the seeds inside, making room for the tuna salad. Carefully stuff the tomatoes with about 1/3 cup of the tuna salad, reserving a little to place between the butter lettuce and tomatoes.
- Serve the tuna-stuffed tomatoes atop butter lettuce, placing a thin layer of tuna salad between the tomatoes and lettuce. Sprinkle with crumbled blue cheese and serve with a whole grain roll. Enjoy!
This makes about 1 cup – enough for three 1/3 cup servings.
1/3 c. tuna salad: 100 calories, 15 gm protein, 4 gm fat, and 1 gm carbohydrate (This is the tuna salad only with the blue cheese crumbles, not with the tomatoes, lettuce, or roll.)