{"id":10007,"date":"2009-07-14T01:00:01","date_gmt":"2009-07-14T06:00:01","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=10007"},"modified":"2009-07-13T15:48:06","modified_gmt":"2009-07-13T20:48:06","slug":"summer-delights-healthy-tuna-salad-recipe","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/07\/summer-delights-healthy-tuna-salad-recipe\/","title":{"rendered":"Summer Delights: Healthy Tuna Salad Recipe"},"content":{"rendered":"<p><a title=\"healthy tuna salad\" href=\"https:\/\/www.dietsinreview.com\/recipes\/healthy-tuna-salad\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-10085\" title=\"healthy tuna salad wraps\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2009\/07\/healthy-tuna-salad-wraps.jpg\" alt=\"healthy tuna salad wraps\" width=\"300\" height=\"199\" \/><\/a>One of the things I work on with my clients is giving their meals a &#8220;makeover&#8221; so they can fit into their weight loss plan. I really believe you can enjoy your favorite foods with a few simple swap outs. One of the <a title=\"healthy recipes\" href=\"https:\/\/www.dietsinreview.com\/recipes\/\" target=\"_self\">healthy foods<\/a> that can sabotage you is tuna salad. All that mayo can turn your lunch from a dieter&#8217;s dream to a dieter&#8217;s don&#8217;t! For example, a tuna salad sandwich from Culver&#8217;s has almost half the fat for the day at 27 grams!<\/p>\n<p>Not my tuna salad! I was able to make five servings with only a half tablespoon light mayo in the entire batch! I used a secret ingredient, which is identified below.<!--more--><\/p>\n<p>This makes an excellent low-calorie lunch or dinner. Here are some ideas:<\/p>\n<ul>\n<li>Try it with a high fiber tortilla shell, pita or flat bread. Add your favorite vegetables (lettuce, tomato, alfalfa sprouts would all be good low-calorie options). Wrap it up and enjoy with a small piece of fresh fruit or a half cup of cottage cheese.<\/li>\n<\/ul>\n<ul>\n<li>Try making a tuna melt. Use whole grain bread, tuna salad, tomato, and sharp cheddar cheese. (With sharp cheddar, a little goes a long way.) You could shred a half ounce over the tuna and you won\u2019t sacrifice any flavor, but you will save 60 calories and 5 grams of fat. (One ounce is the size of your thumb as an estimate.)<\/li>\n<\/ul>\n<p><strong><a title=\"healthy tuna salad\" href=\"https:\/\/www.dietsinreview.com\/recipes\/healthy-tuna-salad\/\" target=\"_self\">Healthy Tuna Salad Recipe<\/a><\/strong><\/p>\n<p><strong>Ingredient List<\/strong><\/p>\n<p style=\"padding-left: 30px;\">&#8211; 2 cans 6 oz. chunk light tuna<\/p>\n<p style=\"padding-left: 30px;\">&#8211; 1\/2 cup \u201csecret ingredient\u201d plain fat-free or 2% fat <a title=\"greek yogurt\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/we-love-greek-yogurt\/\" target=\"_self\">Greek yogurt<\/a><\/p>\n<p style=\"padding-left: 30px;\">&#8211; 2 tablespoons pickle relish<\/p>\n<p style=\"padding-left: 30px;\">&#8211; 1\/2 tablespoon mayo (I used light, but you are using such a small amount you can also use full fat.)<\/p>\n<p style=\"padding-left: 30px;\">&#8211; 1\/2 tablespoon dijon mustard<\/p>\n<p>Drain tuna. Place all ingredients in a bowl and stir to combine. Measure out five, one-quarter cup servings in a storage container. Lunch for the work week is served!<\/p>\n<p><strong>Nutrition Information (per serving \u2013 1\/4 cup)<\/strong><\/p>\n<p style=\"padding-left: 30px;\">Calories \u2013 104<\/p>\n<p style=\"padding-left: 30px;\">Fat \u2013 1.4 g<\/p>\n<p style=\"padding-left: 30px;\">Carbohydrate \u2013 4 g<\/p>\n<p style=\"padding-left: 30px;\">Sugar \u2013 3 g<\/p>\n<p style=\"padding-left: 30px;\">Protein \u2013 18.1 g<\/p>\n<p style=\"padding-left: 30px;\">Fiber \u2013 0 g (this is why you need the whole grain bread product)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the things I work on with my clients is giving their meals a &#8220;makeover&#8221; so they can fit into their weight loss plan. I really believe you can enjoy your favorite foods with a few simple swap outs. &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/07\/summer-delights-healthy-tuna-salad-recipe\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":20,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695,16],"tags":[520,887,29,1575,202,74],"class_list":["post-10007","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","category-recipes","tag-cooking","tag-lunch","tag-nutrition","tag-salads","tag-sandwich","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10007","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=10007"}],"version-history":[{"count":8,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10007\/revisions"}],"predecessor-version":[{"id":10015,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10007\/revisions\/10015"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=10007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=10007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=10007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}