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PP canned tuna salad

Healthy Canned Tuna Salad

Light, nutritious, tasty, no mayonnaise! This healthy canned tuna salad is quick and easy to make. It takes exactly as long as boiling and cooling the eggs - 15 minutes at most. It's perfect for a snack or a light dinner. And fresh cucumber gives it a summery touch!

katushafin

Recipe author

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Composition / ingredients

Servings:

Canned tuna

200

Eggs (boiled)

Cherry tomatoes

Cucumbers

Onion (red)

Lettuce leaves

Olive oil

Mustard

Lemon juice

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 47 % 8 g

Fats 41 % 7 g

Carbohydrates 12 % 2 g

105 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 15 min

Step 1:

How do you make a healthy tuna salad? Gather the ingredients. Use tuna packed in its own juice, not in oil - this keeps the salad lower in calories. Boil and cool the eggs beforehand. Instead of cherry tomatoes you can use 2 large tomatoes. Wash the vegetables first. Use a mustard that's not hot but tasty to eat - I used a whole-grain one.
Step 2:

Tip the tuna into a sieve to drain the liquid.
Step 3:

Rinse the lettuce leaves well under running water, then lay them on a paper towel. Blot the leaves on all sides - excess moisture will quickly make them limp and wilted.
Step 4:

If you're using large tomatoes, cut them into wedges; cherry tomatoes just need to be halved.
Step 5:

Trim the ends off the cucumber and cut it into wedges.
Step 6:

Peel the onion and cut it into thin half-rings.
Step 7:

Cut the eggs into quarters.
Step 8:

Take a plate. Tear the lettuce leaves onto it. It's important to do this with your hands rather than cut them with a knife, because contact with metal makes lettuce oxidize and wilt faster. Lay the tuna on the lettuce leaves, breaking it into small pieces with your hands.
Step 9:

Add the tomatoes, cucumber, and onion half-rings on top, breaking them into smaller pieces first.
Step 10:

Arrange the egg quarters on top.
Step 11:

Make the dressing. Pour olive oil into a small cup, add the lemon juice, and add a spoonful of mustard. Mix all the ingredients well with a spoon.
Step 12:

Salt the salad lightly. Keep in mind that tuna is quite salty. Drizzle the dressing over the salad and serve right away. Salads with greens shouldn't sit dressed for long - the vegetables release juice, the greens get soggy and unappetizing. If you plan to make the salad ahead, dress and salt it just before serving.

I think this salad qualifies as a clean-eating recipe, because it balances the main sources of nutrients - protein from the tuna and eggs, and fiber from the fresh vegetables. The olive oil provides the fats that someone watching their diet also needs. Use the highest-quality, first-press oil.
It's important to recognize that there are no recipes or foods in nature that are unconditionally good for everyone or unconditionally bad for everyone. As with medicines, nutrition has its indications and contraindications and individual daily intake levels, and for most people all of this is highly personalized. At the same time, there are many myths "about healthy eating" (for example: fat is bad) that distort the very essence of the concept and, in that distorted form, spread across the internet and the media. So remember that any "healthy recipe" relates to healthy eating only loosely - don't take it as gospel. And even if the recipe's author, a "healthy-eating specialist," or a nutritionist and fitness trainer calls something healthy or unhealthy, it may not be so for you personally. The site administration's view on healthy eating may not match the recipe author's!