Veggie and Fiber Rich Tuna Salad
Low-fat, Low-carb, Perfect for Phase One of the South Beach Diet
Jan 10, 2009
Tuna salad is not normally thought of as diet food, but if made with lots of vegetables and a small amount of mayo, it can be a healthy, delicious alternative for a diet. In this recipe, part of the mayonnaise is substituted for mustard, reducing the amount of calories and fat and adding flavor. More mustard can be added for a heartier flavor and less total fat.
This tuna salad recipe makes a good option for Phase One of the South Beach Diet, as well. In Phase One of this popular diet originating from Miami, liberal use is made of lean meats, fish, eggs, vegetables and good fats. Tuna is an accepted protein, and, of course, a variety of low-glycemic vegetables are encouraged. Mayonnaise or other fats are also allowed, in moderation. This veggie-rich tuna salad is made with low-fat mayonnaise flavored with mustard in order to keep it within the parameters of Phase One of this diet. The amount of mayo and mustard can be easily adjusted for individual preferences and tastes.
To eat as a sandwich, serve on a large lettuce leaf and roll up like a wrap. The tuna salad could also be served between two cucumber rounds, or with fresh veggies slices, such as carrots, bell peppers or celery sticks. In addition, you could add other veggies to the basic salad, including red or yellow bell peppers, asparagus or shredded carrots.
Ingredients:
- 1 large can of tuna packed in water
- ½ red onion
- ½ small green pepper
- ¼ cup shredded radish
- 1-2 stalks celery
- 2 tbs finely chopped dill pickle
- dash pepper
- dash celery salt
- ¼ cup light mayonnaise (amount can be adjusted)
- 2 tbs prepared mustard
- Cucumber slices for garnish
Preparation:
- Open the tuna and drain. Place in a medium mixing bowl.
- Finely chop the green peppers, onion and celery. Add these vegetables to the tuna, along with the shredded radish and chopped pickle.
- Mix the ingredients well.
- In a separate bowl, stir together the mayo and mustard until well combined. The mixture should be a medium yellow color. The amount of mustard can be adjusted for a more or less mustard flavor.
- Add a dash of pepper and celery salt. Stir and pour over the tuna mixture. Mix the salad well, making sure that all of the vegetables and tuna are coated with the mayo/mustard dressing.
- Serve on a lettuce leaf or with veggie slices as a dip.
Variations: Instead of canned tuna, used shredded chicken or canned shrimp. Crushed almonds or walnuts can be added for a light crunch. Instead of pickles, add finely sliced green or black olives.
