You may think you're being healthy when you decide to have a tuna fish sandwich at your local deli. However, it's loaded with mayonnaise, which gives your tuna salad a whopping 20 grams of fat. You might as well have had a burger!
Here, I have created a delightful and healthy tuna salad. The addition of egg whites adds volume and extra protein, without adding fat or excess calories. Place a scoop on top of a salad for a satisfying lunch or put this salad on fiber crackers for a delicious afternoon snack
Ingredients_ • 1 12- ounce can tuna fish, canned in water • 6 eggs • 2 celery stalks • 1/2 cup diced Vidalia onion • 3 tablespoons non fat mayonnaise • Salt and pepper
1. Drain tuna fish and break up with a fork 2. Place eggs in a pot of boiling water and cook for 10 minutes, until hard-boiled 3. While the eggs are cooking, finely dice the celery and onion; add to tuna 4. When the eggs are ready, rinse under cold water, and remove the shells. Discard the egg yolks and finely chop the egg whites. Add to tuna mixture 5. Add mayonnaise and mix well. Add salt and pepper to taste.
Serves 4 Nutrition content per serving: 128 calories, 3g carbohydrate,1g fiber,25g protein,1 g total fat, 0 g sat. fat, 570mg sodium
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of
. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto
Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.