Tag: healthy lunch
Healthy Tuna Salad with Tamarind Vinaigrette
I love tuna salad, especially made with lots of mayonnaise- but then I saw how many calories one tablespoon has- can you guess? A whopping 90 calories!! I just couldn’t get myself to make tuna salad for myself after getting the calories and fat facts.
Since I have been eating the GG crackers, I have been making cold salads for lunch. I thoughts of tuna the other day and felt like eating my usual tuna salad but I knew I couldn’t do it with the usual suspects. So, I took out one of my favorite ingredients- Greek yogurt. I always have the non-fat version in my fridge and I decided to use that as the base. I added Dijon mustard, sweet pickled relish and jalapenos. I love the sweet, salty and spicy combination. I added lots of black pepper and some salt. The idea was to add lots of flavor so I don’t miss the mayo- and I didn’t.
The tuna was delicious, especially with the tamarind vinaigrette drizzled on top of it. I was happy to eat a really healthy yet satisfying lunch.
Next time you are in the mood for tuna salad, give mine a try.
- One (6 oz) tuna can- either packed in water or oil and liquid squeezed out
- ¼ cup non-fat Greek yogurt
- 1 teaspoon Dijon mustard
- Dash of hot sauce
- 2 teaspoons sweet pickle relish
- 1 teaspoon chopped pickled jalapenos- optional
- Salt
Add the tuna to a small bowl and add the yogurt, mustard, hot sauce, relish, jalapenos and salt. Mix well and check for seasonings. Keep aside. Enough for two servings.
Prepare to platter with a mix of greens, carrots, etc. Add half of the tuna salad on top and drizzle with tamarind vinaigrette.
Tamarind Vinaigrette
- 1 teaspoon tamarind concentrate
- ½ teaspoon Dijon mustard
- 1 teaspoon honey
- 1 tablespoon white wine vinegar
- 1 tablespoon extra virgin olive oil
Add the tamarind concentrate, mustard, honey, white wine vinegar and salt in a small bowl. Drizzle the olive oil while whisking the mixture until it is emulsified. Pour on to of the tuna and green salad. Serve with the GG crackers.
Smoked Salmon and Pesto Scrambled Eggs
Since the beginning of the New Year, I have been very good about eating healthy and incorporating the right things during the day. I started a month long cleanse which will be coming to an end soon- I am glad I did it- I feel good and it motivates me to eat properly and exercise.
One of the things I am trying to eat more of is protein- especially the good kind. Salmon is the best way to get your protein- but the problem is that my husband and my daughter don’t enjoy eating the fish at all. I mostly end up eating it for lunch since neither of them are home.
I have been buying wild smoked salmon from Trader Joes. I usually make a sandwich or recently have started adding it to scrambled eggs. I beat two eggs and add sliced salmon and cook up the whole thing. I find the combination very satisfying, especially if I top it with some hot sauce- yum!
The other day, I bought some fresh, local pesto. I brought it home and started thinking about some yummy pasta dish I would use it in- but then I remembered I am trying to eat less pasta. So, instead I used it in the salmon and egg concoction. I just added a tablespoon to the beaten eggs and salmon. I then cooked it the same way I did before.
It was absolutely delicious. It brought the simple dish to a whole new level. I loved the sweet basil taste with the salty parmesan kick with the nutty pine nuts.
It is now a staple lunch for me – at least 2 to 3 times a week. It is very filling and satisfying. Try some pesto scrambled eggs with smoked salmon next time you are looking for a healthy lunch.
- 2 eggs, beaten with 1 teaspoon water and ½ teaspoon salt
- 1 teaspoon extra light olive oil
- 1 tablespoon basil pesto
- 2 to 3 ounces smoked salmon, sliced thin
Beat the eggs and add the pesto and salmon. Mix well. Heat a non-stick pan with the olive oil on medium high heat. Add the eggs and lower the heat to medium. Stir continuously with a wooden spoon till the eggs begin to set. Turn the heat off and the eggs will continue to cook. Serve with a salad or wheat toast.