Wednesday, May 2, 2012

No Mayo Tuna Salad

   As most of you know mayonnaise is not good for you. In fact when added to most dished it ruins the nutritional content. Just one tablespoon of mayo contains 90 calories and 10 grams of fat. Considering that when mayo is added to dishes like chicken salad and tuna salad, people typically are consuming between 2-3 tablespoons of mayo per serving! Thats between 180-270 calories and 20-30 grams of fat just from the mayo.

   I came up with a non mayo tuna salad recipe because I love tuna and I think it is good for you when eaten in moderation. I also wanted a quick and easy dish that was high in protein and incorporated lots of veggies and some beans. This is a very flexible recipe so please add in what you like and skip the stuff you don't like.

No Mayo Tuna Salad
makes 4 servings

1 195g (5oz) can of tuna ( I like solid albacore packed in water. Stay away from those in oil or broth.)
1 420g (16oz) can of red kidney beans
250 ml (1 cup) chopped cucumber
1 medium bell pepper chopped
1 medium red onion chopped
75 ml (1/4 cup) chopped green olives
30 ml (2 Tbs) apple cider vinegar
salt/pepper to taste

I use a medium sized mixing bowl with a lid to prepare this in since you can just throw the lid on and shake all the ingredients up.
1. Empty the can of beans into a strainer and rinse under cold water until they don't foam anymore, then place in bowl.
2. Open the can of tuna and drain the liquid off, then add to bowl.
3. Chop onion, cucumber, bell pepper, and green olives. Add them to the bowl.
4. Add apple cider vinegar and salt/pepper to bowl. Cover with lid and shake or mix with a fork until well combined.

    Now you are ready to eat! This keeps well in the fridge for 3 days. I just eat it as is but it would be great in a wrap or on some lettuce.

    Like I said earlier please don't feel like you need to stick to the recipe! Other great additions would be celery, black beans, white beans, black olives, pickles, cabbage, carrots....whatever you have in the fridge and pantry :)

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