Tuesday, June 15, 2010
Cleaned Up Tuna Salad
Tired of tuna? So the story is told that I ate tuna salad sandwiches every single day of the third grade. While I just couldn’t tire of the stuff, my mother sure did. Nowadays we know that Tuna is a pelagic (deep water, long-lived) fish so it is something we should eat only once or twice per week due to mercury levels. But they are high in omega-3s and if eaten without lots of mayo, are a healthy, quick meal to pack. As a rule, I don’t promote a lot of low fat food products because of all of the processed fillers that are used in lowering fat. Neufchatel is a naturally lower fat version of cream cheese and packs some calcium into your sandwich to boot.
”Clean” Tuna Salad Sandwich
1 can chunk light tuna in water, drained well
¾ oz (approx. 1.5 tablespoons) Neufchatel Cheese (low fat cream cheese)
½ teaspoon Dijon mustard
1.5 ounces (approx. a handful) grape tomatoes, sliced in half
2 tablespoons celery, chopped
5 fresh basil leaves, cut into strips
Freshly ground black pepper, to taste
Bread of your choice (pictured: sandwich thin)
Bring to room temperature Neufchatel (or place in microwave for about 5-10 seconds). Mix in mustard, tuna, and all remaining ingredients. Place on bread and pack into cooler. This tastes best several hours after making so it’s perfect for a picnic! If you can spare the sodium, throw in some olives for a little added zip.
Yield: One Sandwich. Nutritional info per sandwich:
*Nutritional data calculated using nutritional compilation program and is deemed close but not exact.