Quick Mediterranean Tuna Salad with No Mayo (Healthy)

• 分量: 2 servings
• 調理時間: 10 minutes
• 総時間: 10 minutes

材料

2 cans tuna, 5 ounces each (283g)

¼ English cucumber, chopped (or 1 Persian cucumber, about ½ cup chopped, 80g)

10 cherry tomatoes, quartered (about ¼ cup, 80g)

¼ red onion, chopped (about ¼ cup, 40g)

1 stalk celery, chopped (about ¼ cup, 35g)

10 olives (kalamata or green manzanilla), chopped (about ¼ cup, 30g)

½ cup fresh parsley, chopped (30g)

¼ cup fresh dill, chopped (4g)

1 large lemon, juiced (about ¼ cup lemon juice)

½ cup plain Greek yogurt (113g)

½ tsp garlic powder (1.5g)

¼ tsp salt (1.5g, more to taste)

⅛ tsp black pepper (0.3g, more to taste)

1 Tbsp extra-virgin olive oil (15ml optional, but suggested especially if not using tuna packed in olive oil.)

手順

Drain the tuna. Chop the vegetables and fresh herbs including the English cucumbers, celery, fresh tomatoes, red onion, fresh parsley, dill, and olives.

Add the tuna, vegetables, herbs, and olives in a medium bowl. Add Greek yogurt, fresh lemon juice, garlic powder, salt, black pepper. Give it all a good stir.

メモ

Expert Tips

If using tuna canned in water, add a tablespoon or two of extra virgin olive oil!

Dice the crunchy veggies, herbs, and olives into small pieces.

To make this recipe dairy-free, use half an avocado in place of Greek yogurt to make it creamy.

Storage

Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.

Dietitian Tip

Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. I suggest pairing this high protein tuna salad with crackers, or serving it in a sandwich for a balanced meal!

Additional Nutrition Info

While healthy means something different to everyone, this is a nutrient-rich option. Tuna is a lean protein, and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe also contains fiber for gut health from the vegetables, probiotics from the Greek yogurt, and vitamin C from the lemon juice.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

栄養

• サービングサイズ: 0.5 recipe
• カロリー: 310 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 6 g
• コレステロール: 3 mg
• 炭水化物総量: 12 g
• タンパク質: 38 g