Revamp Your Tuna Fish Salad
You may think you’re being healthy when you decide to have a tuna fish sandwich at your local deli. However, it’s loaded with mayonnaise, which gives your tuna salad a whopping 20 grams of fat. You might as well have had a burger!
Here, I have created a delightful and healthy tuna salad. The addition of egg whites adds volume and extra protein, without adding fat or excess calories. Place a scoop on top of a salad for a satisfying lunch or put this salad on fiber crackers for a delicious afternoon snack
Ingredients:
• 1 12- ounce can tuna fish, canned in water
• 6 eggs
• 2 celery stalks
• ½ cup diced Vidalia onion
• 3 tablespoons non fat mayonnaise
• Salt and pepper
Directions:
1. Drain tuna fish and break up with a fork
2. Place eggs in a pot of boiling water and cook for 10 minutes, until hard-boiled
3. While the eggs are cooking, finely dice the celery and onion; add to tuna
4. When the eggs are ready, rinse under cold water, and remove the shells. Discard the egg yolks and finely chop the egg whites. Add to tuna mixture
5. Add mayonnaise and mix well. Add salt and pepper to taste.
Serves 4
Nutrition content per serving: 128 calories, 3g carbohydrate,1g fiber,25g protein,1 g total fat, 0 g sat. fat, 570mg sodium
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.
What’s wrong with fat?
-Steve
Putting chopped egg in tuna salad is at least 50 years old, so where’s the “creation” – throwing out the yolks? If you want to innovate, try substituting chopped extra firm tofu for egg whites – no waste, egg-like texture and all the benefits of soy.
Chopped egg in tuna salad is decades old; so is fat free mayonnaise. So what’s the “creation” here – throwing away the yolks? If you want to innovate, using chopped extra-firm tofu would provide the protein and texture of egg whites without the waste, plus providing the benefits of soy.
Zuckerbrotworst???
Egg yolks should never be discarded. They are the only source of choline in the standard American diet. You need to eat two egg yolks per day to meet the minimum choline requirement for good health. Lack of choline vitamin will lead to mental deficiency or dementia. The small amount of egg yolk in mayonnaise is a redeeming virtue in an otherwise unwholesome tuna salad salt bomb. Avoid canned tuna. In general all canned foods contain toxic concentrations of salt. If you are desperate for omega-3 vitamins in tuna then take cod liver oil. Fresh cod liver oil available today is tasteless and odorless. Store cod liver oil in the freezer to keep it fresh.
If the calories in mayonnaise are a concern you can substitute yogurt in most recipes. The lactobacillus in yogurt will compete with harmful bacteria and prevent food poisoning from the typical mayonnaise recipe. Yogurt is also a good source of calcium, and protein.
Hummus is a wholesome bread spread. Learn to cook garbanzo beans and make your own hummus. If the tahini ingredient is unavailable in your area you can substitute peanut butter. Peanut butter is also less expensive than tahini. Hummus provides meat quality protein, calcium, and lots of B vitamins.
Our favorite tuna recipe is water packed tuna, chopped onion and fat free Miracle Whip. Great as a sandwich or on crackers of any kind.
To: Tanya’s Tasty Tits
Aw, it ain’t the fat that gets you, its the mercury… Subway makes a helluva tuna salad sub.
Paul
You don’t say why you don’t use the yolk of the egg. also the correct spelling is you’re not your
they have two diffferent meanings.
Bob