This healthy take on a tuna salad replaces mayonnaise with olive oil and lemon juice, which cuts the fat content of this dish, adds healthy monounsaturated fat, and gives the tuna salad a lighter taste. Ideal for taking to work or eating right at home, this healthy lunch gives you protein, fiber, vitamins and minerals so you can be strong, focused and satiated!
Ingredients (serves 1):
1 can (about 4 oz) solid white albacore tuna, packed in water (I like Trader Joe’s Half Salt tuna)
juice from 1/2 lemon (fresh squeezed is best!)
2 Tbsp extra virgin olive oil, divided
2 C spinach
6 cherry tomatoes, halved
1/2 red bell pepper, chopped
1/4 C sliced cucumber
2 Tbsp onion, chopped
1 Tbsp red wine vinegar
1. Drain water from tuna and pat dry with paper towel. transfer tuna to small bowl.
2. Add 1 Tbsp olive oil and lemon juice to tuna and mix well with fork. Set aside.
3. Place spinach on plate (or in bowl). Add tomatoes, onion, cucumber slices and chopped bell pepper. Add tuna on top. Dress with remaining 1 Tbsp olive oil and red wine vinegar. Enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 436 calories, Total Fat 32 g, Saturated Fat 5 g, Cholesterol 51 mg, Carbohydrate 16 g, Fiber 5 g, Protein 28 g, Sodium 421 mg, Calcium 86 mg