Monday, October 17, 2011

Guiltless Tuna Salad

No mayonnaise tuna salad Regular tuna salad is packed with fat and calories from mayonnaise. Here is a much healthier, mayonnaise-free tuna salad recipe that's not only much lower in fat, but also tastes delicious and is super-easy to make. I've included a few variations in the notes at the end, in case you prefer salmon, or different herbs, or even a hot & spicy version. Enjoy this Guiltless Tuna Salad in sandwiches, on a bed of greens, with pita wedges or raw veggies for dipping, or as a spread for crackers, rice cakes or crostini. Trust me, you won't miss the mayo!

1 can (6 1/2 oz) light tuna packed in water, drained
1/4 cup finely chopped celery
1/4 cup finely chopped green onion, including green part
1 1/2 tsp dried parsley OR 2 Tbs fresh parsley, finely chopped
1/3 cup fat-free plain Greek yogurt
1 Tbs prepared mustard
1 tsp honey
1 tsp lemon juice, preferably fresh-squeezed
Dash of a basic hot sauce, such as Marie Sharp's Hot Sauce (1 dash adds flavor, not heat)

Use a fork to flake the tuna in a bowl, and add celery, green onions & parsley. In a small bowl whisk together the yogurt, mustard, honey, lemon juice and hot sauce. Add this mixture to the tuna & veggies. Stir well until thoroughly combined.
Variations: Substitute salmon for the tuna. Substitute cilantro OR dillweed for the parsley. Add a teaspoon of minced jalapeno or other hot pepper, and use a hotter, more flavorful hot sauce like Blue's Chipotle Mustard Pepper Sauce (or more than 1 dash) for a spicier tuna (or salmon) salad.

Zestfully yours,

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