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Lemon-pepper Tuna salad with Greek Yogurt (instead of mayo)
I grew up on tuna sandwiches drenched in mayo, and after I started my weight loss journey, I pretty much stopped eating canned tuna because I thought that there was no way to make it healthy and tasty without mayo
I came up with a recipe that I LOVE more than the old glob of mayo:
1 can chunk light tuna in water (drained)
2 Tablespoons fat-free plain greek yogurt (I use either Fage or Chobani-- depending on what's on sale)
1 Tablespoon lemon-pepper seasoning (more or less to taste)
1/4 cup finely chopped celery and onion (more or less to taste)
Nutrition for the whole recipe:
195 Calories
7g carbs
2g fat
38g protein
I use the entire can/recipe on a sandwich with double fiber whole wheat bread, but it can easily be cut into two portions to use as a snack, or eaten on its own without bread.
I came up with a recipe that I LOVE more than the old glob of mayo:
1 can chunk light tuna in water (drained)
2 Tablespoons fat-free plain greek yogurt (I use either Fage or Chobani-- depending on what's on sale)
1 Tablespoon lemon-pepper seasoning (more or less to taste)
1/4 cup finely chopped celery and onion (more or less to taste)
Nutrition for the whole recipe:
195 Calories
7g carbs
2g fat
38g protein
I use the entire can/recipe on a sandwich with double fiber whole wheat bread, but it can easily be cut into two portions to use as a snack, or eaten on its own without bread.
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Replies
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Sounds good! I've been using sour cream because I'm not a mayo fan. I like to squeeze a little orange juice into it and add some walnuts for crunch too!0
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Bump0
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I make a " thai " inspired tuna salad which is very tasty. Maybe not exactly fit for a tuna sandwich, but good as a salad.
tuna ( can or pouch )
finely chopped onion ( I prefer green )
cubed cucumbers
cubed tomato
lots and lots of chopped cilantro/coriander
a spritz of asian fish sauce ( it smells bad but then dissipates. It's high in salt but occasionally ok with the new salt ruling )
lots of lime/lemon juice
mix
serve on a bed of lettuce, spinach or greens of your choice
I often eat half an avocado filled with this salad as my lunch and feel it's the perfect meal.
I also chop red or other color peppers and add them to the mix....whatever is available and fits in my calories is good.0 -
Thanks for sharing0
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Oops. I forgot that I also put finely chopped fresh chiles in quantities to taste in my " Thai inspired " tuna salad.....sorry for that omission.0
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tried this for my lunch today as plain tuna tasted too plain and too much like sea water for my liking. I LOVED this recipe! added in some diced red bell pepper to add a little crunch. yummy! thanks for the heads up!0
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I'm not the biggest fan of tuna in the world, but the protein to fat ratio is good. This recipe should help me a bunch! Thanks!0
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Ooh, will have to try that one. Thanks!
I make this one:
For one can of tuna -
Juice of half a lime
Parsley
1-2 T light ranch dressing
Dash of Old Bay or Lemon Pepper (depending on my mood)
I wrap it in a whole wheat or other wrap with cucumber and tomato slices.0 -
Ooh, they all sound so good. I love tuna salads, gonna try some this weekend. Thanks!!0
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Just tried tuna for the first time in my life (literally 5 minutes ago). wish i had found this recipe first. what i mixed was simple and plain. it was ok but this sounds much more exciting. thanks for sharing all these tips and recipes.0
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These tuna recipie sounds wonderful. I'm going to print them and give them a try.0
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I also use greek yogurt instead of mayo. I make a chicken salad with canned chicken, greek non fat yogurt, 1 red apple diced, 1-2 stalks of celery diced, chopped grapes, and sometimes some slivered almonds. Its yummy, high protein, and low calories.0
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We like this one
Can of Tina in water, drained
1 diced apple
Greek yogurt
Diced onion
Craisins
Walnuts
Put in a roasted red pepper pita...0 -
Bump.0
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Great ideas!0
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bump for future reference0
This discussion has been closed.
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