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Tuna Salad With Dijon Dressing

Healthy Tuna Salad with Dijon Dressing

Tuna is a weight loss powerfood that's loaded with protein and virtually fat-free. Clients often say when they add tuna to their program they see an increase in their weight loss...yes, please! The problem with traditional tuna salad recipes is that most are dripping in mayo and high-calorie salad dressing - basically cancelling out all those weight loss benefits. Tuna is versatile and can taste amazing - even without all that junk. We love tuna salad, tuna cakes (basically a crab cake), tuna stuffed tomatoes, tuna dip, and there are so many more possibilities. Today we’ll focus on a tangy, crunchy tuna salad served with crisp apples over greens with a dijon dressing.

 

This recipe makes 3 servings, simply divide into three even portions and you’ve got 2 more meals stockpiled, although your family will likely eat it all before you can even store it. For kids that aren’t into salad, try placing the tuna on toast and melting cheese over the top. Tuna melts are a great way to introduce kids to tuna.

 

TIP: We used 2 boiled eggs in this recipe, but go ahead and boil more so you can use them for breakfast tomorrow or to make an egg salad. Chop up 6 dill pickles today and store them for other relish recipes like egg salad, too!

 

Need crunch? You won’t miss the crackers, we promise! For those of us that love crackers with our tuna salad, you’ll find the same enjoyment using your apples instead. They are crunchy and sweet, making the perfect tuna salad sidekick. Chopped nuts provide additional crunch and texture.

 

Ingredients:


Tuna Salad:

  • (2) 5 oz cans of albacore tuna, packed in water (drained weight is 4 oz)
  • 2 boiled eggs
  • 3 dill pickles, finely chopped
  • 1 TBSP yellow mustard
  • I TBSP minced fresh dill (optional)
  • 1 oz nuts or seeds (such as slivered almonds or chopped pecans)
  • 1/4 tsp each: salt and pepper
  • 3 TBSP MRC Mayo (cookbok recipe) or Walden Farms Mayo (may omit or sub for 1 TBSP olive oil)

Green Salad Ingredients (Note: these amounts are for ONE Serving, not three)

  • 4 oz Green Lettuce (we love baby spinach and arugala)
  • 4 oz tomatoes (or celery if you prefer)
  • 1 medium apple (per serving)

 

Dressing** (feel free to use a store bought light Italian if you prefer)

  • 2/3 cup olive oil
  • 1/3 cup red wine or champagne vinegar
  • 1 TBSP Dijon mustard
  • 1 TBSP water
  • ¼ tsp salt
  • 1/8 tsp pepper
  • ½ small lemon, juiced (use a bit less if you don’t love lemon flavor)

**Alternative - Here is a fan favorite homemade Italian Dressing you can use if you prefer. 

Healthy TUna Salad Ingredients

 

To Prepare:

Drain tuna. Boil and peel eggs. Chop pickle spears finely, like relish. Chop nuts. Blend all salad ingredients together, except apples, lettuce, and tomato. Separate into 3 even portions. Set 2 aside for later.

Mix all dressing ingredients together. This will make enough for several salads! Toss salad and sliced apples in dressing, and place on plate. Top with 1 serving of tuna salad. Add tomatoes. Enjoy!

Servings: Makes 3 servings of tuna salad. Each serving replaces: 1 protein, 1 healthy fat. Add your own vegetable serving, such as 8 oz raw vegetables as suggest above, per serving. *Adjust protein portions per your menu.Tangy Italian Dressing.

 

 

 

For clients following the Meat Lovers Delight menu: Use 2 TBSP full fat mayo in place of Walden Farms Mayo. Increase to 3 eggs OR add 1 more can of tuna. Do not have the apple on days 1-15  of the Meat Lovers Delight Menu plan.

Healthy Tuna Salad on a bed of Greens!

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