Tuesday, August 5, 2008

Garden Tuna Salad

If you like tuna salad, here is the easy way to prepare it with nutrition information. You can see that it's not that the calories are not that low, but you always have the option to bring it down.

Each egg is about 80 calories, you can just omit one and use 3 and bring the calories down a bit. You can use non fat mayo instead of low fat, and it makes a small difference too. If you don't like mayo, you can always substitute it with low fat sour cream which give the salad a fresh taste.

As an alternative, omit the tomatoes and olives and mix about 3/4 cup rinsed and drained green seedless grapes with the tuna salad; garnish with more grapes and sprinkle with chopped salted almonds.

I'm adding the calorie info according to these alternatives. You can choose which way you want to go:)



2 cans (6 oz. each) water-packed albacore or chunk-style tuna, drained well
4 hard-cooked large eggs, shelled
1 cup finely chopped inner celery stalks, tender leaves reserved
1/4 cup drained capers
3 tablespoons finely chopped red onion or shallots
About 3/4 cup low fat mayonnaise (or you can use low fat sour cream)
About 1/2 teaspoon fresh-ground pepper
Salt to taste (keep in mind that capers are salty too)
About 4 cups inner romaine or butter lettuce leaves, rinsed and crisped
1 to 2 tablespoons minced parsley
Paprika (optional)

About 1 cup small cherry tomatoes, stemmed, rinsed, and drained
About 1/2 cup drained ni├žoise or black ripe olives
1 lemon, rinsed and cut into 8 wedges

Put tuna in a bowl. Coarsely chop 2 eggs; add to tuna. Cut remaining eggs in half lengthwise and set aside.

Add celery, capers, and onion to bowl; mix well with a fork, breaking tuna into small pieces. Add 3/4 cup mayonnaise and 1/2 teaspoon pepper and mix. Add more mayonnaise, if desired. Season to taste with salt (be cautious - capers are salty).

Arrange lettuce and celery leaves equally in four wide, shallow bowls. Mound tuna salad on greens, sprinkle with parsley, and dust with paprika if desired.

Set an egg half alongside each salad and garnish with tomatoes, olives, and lemon wedges. Season salads to taste with juice from wedges and more salt and pepper.

Makes 4 servings
Per serving (without tomatoes or black olives)
Calories: 325

Fat: 21 g
Carbs: 6.5 g
Protein: 27 g

Per serving with 1 cup tomatoes and 8 black olives
Calories: 350
Fat: 22 g
Carbs: 9 g
Protein: 27

Per serving with 3/4 cups green grapes and 1/4 cup salted almonds:
Calories: 385
Fat: 24 g
Carbs: 13 g
Protein: 28

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