Tuesday, April 8, 2014

Tuna Salad


Tuna is a natural source of special omega-3s

Tuna is a protein-packed health food


Tuna salad is typically a blend of two main ingredients: tuna and mayonnaise or mayonnaise-substitute. Choppedhard-boiled eggcelery or relish, and onion are ingredients that are often added. Tuna salad is regularly served on top of lettucetomatoavocado, or some combination of these. The tuna used is usually pre-cooked, canned, and packaged in water or oil.
Quick homemade tuna salad is often made by omitting the eggs and adding sweet relish. The reason for the change is that the eggs must be cooked whereas the other ingredients are purchased ready to eat. When the spread is placed on bread, it makes a tuna salad sandwich.
In Belgium, the dish pêches au thon / perziken met tonijn is made from halved canned or fresh peaches stuffed with tuna salad.
In the United States, tuna salad is sometimes made with a mashed avocado and a squeeze of lemon instead of mayonnaise as a healthier alternative in Tuna salad.

Ingredients:


2  can,starkist tuna light in water ,drained
3  Celery stalk diced
2 tbsp Onions 
1 tbsp Sweet relish
1 tsp Dijon Mustard
1/4 tsp Cayenne 
1/4 tsp salt
1 (0.5 oz ) Greek Yogurt
!/8 tsp pepper pd 
3 Hard Boiled Egg White 

Nutrition :


Nutrition Facts
Serving Size 631 g
Amount Per Serving
Calories 
207
Calories from Fat 
14
% Daily Value*
Total Fat 
1.6g
2%
Trans Fat 
0.0g
Cholesterol 
41mg
14%
Sodium 
1450mg
60%
Potassium 
912mg
26%
Total Carbohydrates 
17.5g
6%
Dietary Fiber 
3.6g
14%
Sugars 
9.4g
Protein 
34.9g
Vitamin A 8%Vitamin C 25%
Calcium 10%Iron 10%
Nutrition Grade B
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points


Method:


Take a bowl and add all ingredients and mix well and serve with toast or serve as is.



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