Spanish –style Tuna Salad
2 tbls cider vinegar
1 tsp canola oil
1 ½ tsp clove of garlic
1 6-ounce can of tuna packed in water
¾ thinly sliced cucumber
¼ medium onion (diced)
2 tbls shopped pitted olives
1/8 tsp crushed red pepper
3 cups mixed salad greens
2 tsp walnuts (toasted)
In medium bowl, whisk together the oil, vinegar, and garlic. Add tuna, cucumber, onion, olives, and red pepper. Cover and refrigerate for 30 minutes to 2 hours.
Add greens to tuna mixture and tossed until combined well. Arrange on 2 serving plates and top with walnuts.
Fiber. Omega-3’s. Both lower cholesterol and help with filling you up so you do not eat so much and you stay fuller longer. Low in fat since tuna is packed in water and the oil is a vegetable oil that is mostly mono-saturated and no trans-fat. A serving is about 2-2 ½ cups each. Calories amount to about 270 and carb content is about 15-20 g (about one serving of carb if counting number of carb portions). The protein is high since there is so much tuna (about 20-25 g). That will help stabilize your BS for a longer period of time than the carbs and vegetables will. But remember that the vegetables will also help reduce the absorption rate of the sugars that the carbs produce.
Eat up this summer-style meal on a hot day to cool you off and add great nutrition to your day!
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