Diet tuna salad using ingredients you have on hand

PP salad with canned tuna - a simple dietary recipe

If you need to quickly prepare the most healthy recipe:

• Chinese cabbage. It is good because it is very tender, juicy and contains few calories. We cut it into thin strips. Take about 150 grams.
• cucumber. It can also be cut into strips or cubes.
• can of tuna (150−160 grams).

For dressing we will use the following combination: 1 teaspoon Dijon mustard + lemon juice + salt and pepper.

Mix all the ingredients and get an excellent dietary dish.

PP tuna sandwiches

For those who love sandwiches and are not ready to give them up when eating pp, we suggest making a tuna sandwich pp.

option 1

• a slice of whole grain bread.
• two slices of avocado.
• tuna.
• any greens to taste.

option 2

• a slice of whole grain bread.
• spoon of tuna.
• one chopped egg.
• a teaspoon of natural yogurt.
• salt and pepper.

In this version, mix tuna with egg and season it with yogurt, you get a pp pate.

PP mimosa with tuna

Fans of this dish can always prepare a healthier, but no less tasty option. So, you will need these ingredients:

• can of tuna. Approximately 250 grams.
• 1 boiled carrot. Grate on a fine grater. By the way, you can bake carrots, this way they will retain more vitamins.
• 5 boiled eggs. Separate the whites from the yolks. The whites will go into the salad, and the yolks will be our decoration. We chop everything finely.
• 1 onion. To prevent the onion from being bitter, pour hot water over it after chopping it. It is best to use a colander.

• 150 grams of cheese. We take the leanest option. Grate it.

Instead of mayonnaise, we use: 150 grams of natural yogurt + 2 teaspoons of Dijon mustard + spices to taste.

Now we begin to assemble our delicious pp salad: tuna layer + protein layer + carrot layer + onion layer + cheese layer.

Then fill everything with our mayonnaise and sprinkle with yolk on top.

Place in the refrigerator for at least 30 minutes!

PP breakfast with tuna

What could be tastier than a tuna omelette? We offer an interesting breakfast option:

• 3 whites + 1 yolk.
• 80 grams of tuna.
• greenery.
• 10 grams of low-fat sour cream.
• salt and spices to taste.

Beat the whites with the yolk, add salt, add spices and fry on both sides. Then put tuna on one side and sour cream on the other. Cover the omelette with the other side and cook for another 3 minutes over low heat. Sprinkle the finished omelette with herbs.

PP squid for dinner - recipe

PP salad with tuna in its own juice

To prepare a simple and dietary option, pay attention to this simple recipe:

• 1 can of tuna.
• 150 grams of green beans. Boil it in salted water. This product contains only 23 calories, but is high in fiber.
• 1 medium tomato. Cut into small cubes.
• some green onions.

For dressing we use low-fat sour cream - 10% sour cream is perfect. 100 grams of this product contains only 119 calories, and you only need two tablespoons, or you can limit yourself to one.

Diet soup with canned tuna

Lovers of pp soups can always treat themselves to the ideal dietary soup.

• 400 grams of broccoli and cauliflower. We disassemble into inflorescences.
• 2 stalks of celery.
• 1 carrot.
• 1 can of tuna.
• Any greens.
• Salt and spices to taste.

Fill the vegetables with 2 glasses of water, add spices and boil until tender. Then beat with a blender and add tuna. You can mix everything, or you can beat it again with a blender. You can add greens to the finished soup.

Tuna salad for dinner

If you decide to cook a diet dinner, then this recipe will do:

• 1 can of tuna in its own juice.
• iceberg lettuce or just lettuce leaves. 50 grams is enough.
• 2 boiled whites. We also cut them into cubes.
• 1 cucumber.
• a couple of spoons of natural yogurt.

We combine all the ingredients and get an excellent diet tuna salad that you can safely eat for dinner.

Photo: instagram / kolodec_cortesia_krd

From canned tomatoes, beans, peppers - a simple recipe

Beans go well in one dish with any fish. You can add any vegetables, the dish will be low-calorie in any case.

You will need:

• Beans - a jar.
• Tuna in oil - a jar.
• Bell pepper.
• Big cucumber.
• Tomatoes – 2 pcs.
• Oil, salt, pepper.

Cooking:

1. Chop the vegetables as desired, but preferably smaller.
2. Place the beans in a container, draining the preservative from the jar.
3. Place the fish, you can also add oil, then you will need less olive oil.
4. Season with salt, pepper and other spices, as desired. Stir and take a sample.

Salad with tuna and egg pp

A very simple and tasty recipe that can be safely included in your diet.

• 1 jar of your favorite canned food.
• 1 egg. Boil and cut into 4 parts.
• 100 grams of Chinese cabbage.
• 1 cucumber. Cut into cubes.
• some red onion.
• 1 teaspoon olive oil.
• black pepper and salt to taste.

Combine all the ingredients except the egg, season the salad with oil, salt and pepper. Place an egg on top.

Salad with canned tuna and avocado

Haute cuisine lovers will love this delicious appetizer with avocado. The fruit quietly became a part of many salads and ceased to be exotic. It complements them perfectly and makes the taste more delicate. They say that avocado promotes weight loss, and other ingredients in the dish are actively involved in this important process.

Take:

• Canned food - 2 cans.
• Red onion.
• Avocado – 1-2 pcs.
• Bell pepper – ½ part.
• Lemon juice – 3 large spoons.
• Mayonnaise, herbs, salt, pepper.

Cooking:

1. Cut the avocado, remove the pit, and scoop out the flesh with a spoon. Many housewives know that you can beautifully place a snack in empty peel molds.
2. Cut the pulp into cubes. Chop the pepper and red onion in the same way.
3. Add tuna to the vegetables, separated into small pieces with a fork.
4. Pour lemon juice, add spices and mayonnaise. Mix the appetizer and serve your masterpiece to the table.

Diet salad with tuna and vegetables

To prepare vegetable salad with tuna, you can use the following ingredients:

• 1 can of tuna.
• 1 bell pepper. Cut into strips.
• 1 cucumber.
• 50 grams of green peas. This will add more fiber to our diet.
• 50 grams of spinach or arugula.
• 1 medium tomato.
• 1 tablespoon olive oil.
• a mixture of Italian herbs for dressing.

You will have the perfect salad for proper nutrition!

Tuna salad with potatoes

The dish will be much more satisfying if you add potatoes to it. The dish can be served for dinner, the family will not go hungry. Everything is done quickly, very quickly, especially if you have a few already cooked tubers left from the previous meal.

Required:

• Potatoes – 2 tubers.
• Can of canned food.
• Olive oil - spoon.
• Green peas - ½ jar.
• Eggs - a couple.
• Wine vinegar - a large spoon.
• Mustard - spoon.
• Greens, pepper, salt.

We do:

1. Boil the potatoes in their jackets, cool, peel and cut into cubes.
2. Do the same with the eggs - boil and crumble.
3. Add to the bowl, then throw in the peas and fish, divided into pieces.
4. Make a dressing by combining oil with vinegar and seasonings.
5. Pour into a salad bowl, stir, garnish with dill. Bon appetit!

How to make a healthy tuna salad.

Any salad can be made dietary if you use a little imagination and the eye of a nutritionist. Let's look at the recipes for fish salads in your cookbook or on the Internet. In salads with canned fish, fatty mayonnaise sauce is most often used. Some puff salads include boiled rice or potatoes, which also increases the calorie content. By changing only these two points you can get a diet salad with the same name.

Replace the heavy dressing with a light one.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. If desired, you can add sesame or flaxseed, pine nuts. The addition of such exotic products as capers and anchovies refreshes the dressing well. To make the taste of the dressing close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If your usual salad recipe uses white rice, it is better to replace it with healthier brown (brown) or black. After the rice has been boiled, you can rinse it to remove excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green peas, corn, and beans.

A universal replacement for rice and potatoes for fish salad is the addition of fresh herbs of any kind.

List of ingredients that go well with tuna and with each other

I suggest you consider a selection of ingredients that go well with tuna and other canned fish.

Using fresh tuna, seared or lightly salted, as well as other fish, will give you new flavors and new salads.

• Approximately half the volume of the salad bowl
  should be lettuce leaves. It could be Chinese (Peking) cabbage. arugula, chard (baby beet leaves), lettuce, iceberg lettuce, spinach.

• A third of the salad bowl’s volume
  (about 1/2 the weight of the dish) is tuna and vegetables (fruits), plus some carbohydrates. Such ingredients may be an apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, eggs (chicken or quail), avocado.
• The remaining volume of the salad bowl
  contains bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make the dressing from olive or other vegetable oil. Add a little salt or soy sauce, lemon juice.

You can use juice from canned tuna. If you prepared the tuna fish yourself, then after frying you can use the juice that was released when the fish cooled.

• Choose what you like.
• Cut it the way you want.
• Make the dressing and “Voilà!”
• A mind-blowing low-calorie salad is ready.

Until you prepare your newest diet salad, I’ll tell you about the traditional ones.

Recipes for famous tuna salads

It would be a stretch to call the two most famous tuna salads dietary. The first is Caesar. It uses croutons (croutons) and a rich dressing. Caesar, in addition to fatty dressing, contains hard cheese. Calorie content - this dish is about 300 kcal. per serving. Approximately 120 kcal/100 g.

The second is Niçoise salad.

It also has a high calorie content due to the inclusion of boiled potatoes and boiled eggs. Salad Niçoise sauce has less calories, but capers and anchovies add additional saltiness to the salad. This means they will retain fluid in your body for a long time.

However, not trying such dishes would be unfair to their worldwide fame. Just control yourself, in the sense of eating a little, enjoying it slowly.

Caesar with tuna

Ingredients for Caesar salad:

• Canned tuna - small can (85 g).
• Lettuce leaves (Iceberg or Romaine) - 250 g
• Parmesan cheese (or any hard one) - 30 g
• Chicken egg - 2 pcs
• Tomato (cherry) – 6 pcs.
• Toast bread (white, stale) - 2-3 slices.

For Caesar dressing:

• Olive oil – 50 grams;
• Lemon – 50 grams;
• Garlic - 1 clove
• Worcestershire sauce - 6 ml;
• Raw egg - ½ pc.
• Add salt to taste.

For Caesar salad, you need to make large cubes from crustless white bread and dry them in the oven. In the original, the bread is fried in olive oil until crispy. Thus, even at this stage, we reduce the calorie content of the dish by refusing to fry it. Place iceberg lettuce leaves, cherry tomatoes, pieces of fried or canned tuna on a plate.

Garnish with boiled egg slices and croutons. Use a vegetable peeler to cut thin strips of hard cheese. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. The serving can be additionally decorated with lemon, anchovies and olives.

Niçoise with tuna

For Niçoise salad, you need to boil fresh or frozen green beans. Cook “al dente”, which means not until fully cooked.

The beans should cool quickly. It is better to do this in cold water with ice. Then the bright green color will remain.

The classic Niçoise salad contains boiled potatoes. For a dietary option, you can replace it with carrots, cut into petals (in thin slices using a vegetable peeler) or omit this ingredient altogether.

Lettuce leaves are placed on a dish. On top of it are beans and potatoes. The composition is completed with a boiled egg and cherry tomatoes.

Capers and anchovies can be placed on a dish or used to make sauce. Watch the video for two cooking options and choose which one you like best.

Why is tuna often used in salad recipes for weight loss?

Sea veal, which is what tuna meat is called, contains about 130 kcal/100g. The numbers are very approximate, as they depend on the time of catch, the size of the specific fish and the part of the carcass that you use in the dish. But tuna is held in high esteem not for its low calorie content, but for the presence in the fish of micro- and macroelements, iodine, potassium, iron, manganese, selenium, and organic vitamins of groups B, C, E, D.

Perhaps the highest value of tuna is its high protein content, and of course Omega-3 and Omega-6 fatty acids, which are preserved even in
canned
form.

Canned tuna in its own juice contains 88-96 kcal per 100 grams. If the filling is oil, then there are more calories: 190-230 kcal per 100 grams. The exact value can be read on the packaging. The numbers vary because the fish are caught in different seas and the method of producing canned food is also not standardized.

The composition of the BJU of this type of fish from the mackerel family is interesting. There are no carbohydrates in it at all: B-59%, F-38%, U-0%.

You, of course, can object to me that salmon has the same composition of BJU and calorie value in a fresh product. But listen, have you ever heard of tuna being farmed?

No! Catching tuna is a great success and hard work. That is why it costs much more than salmon raised on a farm using feed.

And for its unique composition of benefits, tuna is a leader among low-calorie salad ingredients.

I also advise you to read my article “Is it possible to lose weight on fish?”