EatingWell_Healthy_Canned_Tuna_Cookbook

NIÇOISE EGG SALAD Heart Health Diabetes Weight Loss Gluten Free ACTIVE: 20 MIN TOTAL: 20 MIN TO MAKE AHEAD: Cover and refrigerate for up to 2 days. Green beans, tuna and olives make this Niçoise-style egg salad recipe substantial. Serve it over salad greens. 3 tablespoons nonfat plain yogurt 3 tablespoons low-fat mayonnaise 2 tablespoons finely chopped red onion 2 tablespoons white-wine vinegar 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 8 hard-boiled eggs (see Tip) 1 5- to 6-ounce can chunk-light tuna in water, drained 1 cup chopped cooked green beans 3 tablespoons chopped Nicoise or Kalamata olives 1. Combine yogurt, mayonnaise, onion, vinegar, pepper and salt in a medium bowl. 2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in tuna, green beans and olives. SERVES 4: ABOUT 1 CUP EACH Per serving: 185 calories; 9 g fat (2 g sat, 4 g mono); 195 mg cholesterol; 8 g carbohydrate; 0 g added sugars; 17 g protein; 1 g fiber; 510 mg sodium; 258 mg potassium.

TIP To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling. EATINGWELL.COM © Eating Well, Inc. 3 Healthy Canned Tuna Recipes SESAME TUNA SALAD Heart Health Diabetes Weight Loss Gluten Free ACTIVE: 25 MIN TOTAL: 25 MIN Toasted sesame oil transforms a humble staple like canned tuna into an elegant supper. We love the crunch of napa cabbage in this salad, but romaine lettuce would also work if you happen to have that on hand. 1/4 cup rice vinegar or lemon juice 3 tablespoons canola oil 2 tablespoons reduced-sodium soy sauce 1 tablespoon toasted sesame oil 11/2 teaspoons sugar 11/2 teaspoons minced fresh ginger 2 5- to 6-ounce cans water-packed chunk light tuna, drained 1 cup sliced sugar snap peas or snow peas 2 scallions, sliced 6 cups thinly sliced napa cabbage 4 radishes, julienne-cut or sliced 1/4 cup fresh cilantro leaves 1 tablespoon sesame seeds Freshly ground pepper to taste 1. Whisk vinegar (or lemon juice), canola oil, soy sauce, sesame oil, sugar and ginger in a small bowl. 2. Combine 3 tablespoons of the dressing with tuna, peas and scallions in a medium bowl. 3. Divide cabbage among 4 plates. Mound one-fourth of the tuna mixture (about 1/2 cup) in the center of each plate and garnish with radishes, cilantro and sesame seeds. Drizzle with the remaining dressing (about 2 tablespoons per salad) and season with pepper.