I always have Chicken of the Sea Tuna Cups around. They're the perfect size for making tuna salad for one, which is ideal because I'm the only family member who enjoys tuna. They're also transportable and easy to open, and with just 80 calories and 18 grams of protein per cup, I think they're a nutrition bargain.
Today I decided to use equal parts tuna and vegetables to make a super-healthy tuna salad.
After opening and draining the tuna, I put it in a mixing bowl. Then I filled the empty tuna cup with an assortment of chopped and shredded vegetables - whatever I could find, which included celery, carrots and scallions. Any raw or slightly cooked vegetables would work - use what you've got.
I tossed those in with the tuna and mixed with a fork. All that was needed was a binder or flavoring. Salad dressing, mayonnaise, oil and lemon juice, and salsa came to mind. I decided on a little squeeze of low-fat ranch dressing and a dab of Hellman's with Olive Oil (my favorite). I seasoned the salad with pepper and was about to dig in when I noticed some leftover cooked rotini in the fridge. So I threw a few pasta twists into the salad.
This great little lunch weighs in at around 250 calories, is low in fat and carbs and high in protein and fiber, and won't weigh you down.