Healthy Tuna Salad (No Mayo) (75 cals/serving)

Healthy Tuna Salad (No Mayo) 

Nutrition (300 cal for entire recipe): 4 servings - 75 cals per serving, 10 grams protein, 2 grams fiber

Ingredients:

1.5 c riced cauliflower, broccoli, and/or carrot - cooked and drained. *
2 cans (5oz) tuna in water
2 Tblsp dijon mustard
1 Tbsp yellow mustard
2 tbsp Greek yogurt (I used OPA Avocado Cilantro Greek dressing instead)
(opt.)1/4-1/2 tsp dill
(opt.) lemon juice to taste
(opt.) hot sauce to taste

*Tip: I find bags of riced veggies marked down at the grocery store often, so I buy them on clearance and then freeze to add to recipes later. Great way to get more veggies into your diet by adding them to your dishes or using instead of rice.

Procedure:

Mix everything together. Enjoy!


My favorite way to eat is in a wrap:



Wrap or pita (270 cal):  Spoon 1/4th  recipe into whole wheat tortilla or whole wheat pita (130 cal) with 1 slice swiss or cheddar (70 cals) melted.  20 grams protein, 5 grams fiber

Tuna Melt Sandwich (300 cal):Spoon 1/4 of tuna salad recipe between 2 slices toasted whole wheat bread (160 cal) with 1 slice swiss or cheddar (70 cals).  Place in toaster oven for a few minutes until cheese is melted. 20 grams protein, 6 grams fiber.

Tuna Boat (370 cal): Divide equally 1/4 of tuna salad mixture on top of two slices whole wheat bread (160 cals), top each side with a piece of cheddar cheese(140 cal).  Place in toaster oven or under broiler in oven for a few minutes until cheese is bubbly and melted. 25 grams protein, 6 grams fiber.