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Healthy Tuna Salad

Healthy Tuna Salad

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We were asked to participate in the Back to School Communal Table with the Food Network.  It is a one-day event where some of the Summer Fest food bloggers will be bringing a dish to the table that they would either enjoy for lunch themselves or pack for the kids.  It was the perfect opportunity for us to talk about something other than dinner.  Now that we are working from home, full-time, we don’t lunch out very often.  Unless we have a client meeting or we get a strong hunkering for stick to your ribs ribs.  Instead, we are always on the lookout for quick and healthy lunch ideas, and this recipe for a healthy tuna salad hits the spot. 

 

 

Tuna is easy.  We still do enjoy an occasional tuna sandwich or salad but are pretty picky about our tuna and for obvious reasons;  but, mostly taste.  We prefer firm pieces of Yellowfin when making a salad or sandwich.  The flavor comes forward more than a can of mystery tuna.

There is nothing like a creamy tuna sandwich to cure the craving when it hits.  Firm yellowfin tuna smothered in mayo, black pepper, and green onions.  OH MY.  We could eat it by the spoonfuls.  Now that we are on the “low-cholesterol, dairy-free diet, that is not an option.  One hungry afternoon, when we were searching our bare cupboards we decided to toss some white beans into our tuna salad, and we found the creamy we were looking for.  Not gooey, stick to your fingers creamy like mayo, but equally as good.  The white beans gently break apart while mixing, creating a creamy texture.  We love this salad by the bowlfuls or wrapped up in some lavash.  Perfectly light, filling and healthy.

Won’t you pull up a chair and join all of us for lunch today.  

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Yield: 2 servings

Healthy Tuna Salad

Healthy Tuna Salad

Tuna mixed with white beans as well as olive oil, green onions, lemon juice and a bit of spice makes this healthy tuna salad a lunch time hit.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 6.7 ounces of tuna in oil or water
  • 3 green onions, minced
  • 14 ounces of white beans, rinsed with water and drained
  • 2 celery stalks, minced
  • 1/4 cup minced Italian parsley
  • 1/4 small lemon, juiced
  • 1 teaspoon of piri piri or other crushed red pepper
  • 1 tablespoon olive oil
  • kosher salt, to taste

Instructions

    Drain the tuna.
    Place into a mixing bowl with the onions, celery, and white beans. Gently stir.
    Squeeze the lemon over the mixture, stir.
    Add the piri piri, parsley and olive oil. Gently stir.
    Season to taste with the salt.
    Serve.
    Eat.

Notes

Using white beans gives this tuna salad a more creamy texture. Great on it's own or between two slices of your favorite bread.

Did you make this recipe?

Thank you for joining us at the Chez Us table. We truly love having you here.Have you made this recipe?  Please share what recipes you are enjoying from Chez Us. We would love to see and be able to share with our followers. Use the hashtag #chezuseats on your social media channels, then we can pull a chair up to your virtual table and share with our friends.

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Sarah | Shine Food

Tuesday 8th of January 2013

I think this sounds marvy, and would be so good on top of some mixed greens or quinoa. Yum.

Perhaps you'll consider contributing this recipe to this month's Shine Supper Club. Hope you'll join us!

Artisanal Olive Oil

Tuesday 13th of November 2012

And a freshly pressed EVOO will help you make it all the more healthy. They have higher levels of polyphenols (anti-oxidants):

'Phenolics are plant-based compounds that are believed to have antioxidant, anti-inflammatory, and anticlotting properties and are found in higher concentrations in less processed oils.'

Good stuff!

Cara

Wednesday 12th of September 2012

How did I miss this on Monday, you guys? It looks so good: healthful, fun, and right up my alley!

TidyMom

Monday 10th of September 2012

I love to find new ways to eat tuna!! this looks delicious!

Vijitha

Monday 10th of September 2012

This sure looks so healthy. I am on a weightloss journey and been saving different types of low calorie hearty recipes. Your tuna salad is a keeper for sure.

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