This may be one of my proudest recipe creations yet. I’m a little excited about this one. It’s so simple and delicious. It has just over 100 calories per serving and less than 2 g of fat! I was able to make 5 servings of tuna salad with only 1/2 tablespoon light mayo in the entire batch! I used a secret ingredient, which is identified below.
This makes an excellent low-calorie lunch or dinner. Here are some ideas:
- Try it with a high fiber tortilla shell or flat bread (There are a few brands out there that have up to 11 g per serving – a great way to bank up fiber for the day. You need 25 grams a day and chances are you don’t get it.) Add your favorite vegetables (lettuce, tomato, alfalfa sprouts would all be good low-calorie options. Wrap it up and enjoy with a small piece of fresh fruit or 1/2 cup cottage cheese.
- Try making a tuna melt. Use whole grain bread, tuna salad, tomato, and sharp cheddar cheese. (With sharp cheddar, a little goes a long way. You could shred a half ounce over the tuna and you won’t sacrifice any flavor but you will save 60 calories and 5 grams of fat – a win/win situation. One ounce is the size of your thumb as an estimate.
- 2 cans chunk light tuna (no need to bother with albacore tuna – it is more expensive and has a higher mercury content)
- 2 tablespoons relish
- 1/2 tablespoon mayo (I used light, but you are using such a small amount you can also use full fat. )
- 1/2 tablspoon dijon mustard
- 1/2 cup “secret ingredient” plain lowfat yogurt
Drain tuna. Place all ingredients in a bowl and stir to combine. Measure out 5, 1/4 cup servings in a storage container. Lunch for the work week is served!
Nutrition Information (per serving – 1/4 cup)
Calories – 104
Fat – 1.4 g
Carbohydrate – 4 g
Sugar – 3 g
Protein – 18.1 g
Fiber – 0 g (this is why you need the high fiber bread or tortilla)