A convenient, high-protein pantry staple, canned tuna can get repetitive and boring with mayonnaise as its main sidekick. Instead, try Uproot Kitchen’s tuna salad, which uses a nutty, sweet sesame-peanut dressing. To add this healthy green meal to your lunchtime rotation, simply pack the salad and dressing in separate airtight containers.
Low-Carb Tuna Salad with Dressing
Ingredients
Sesame Peanut Dressing
- 1/4 cup avocado oil (or other neutral oil)
- 1/4 cup water
- 1 tablespoon rice wine vinegar
- 1 1/2 tablespoons peanut butter
- 1 tablespoon lemon juice
- 1/2 teaspoon sesame oil
- 1/2 teaspoon tamari or soy sauce (certified gluten-free if necessary)
- 1/4 teaspoon maple syrup
- Pinch of salt
Supergreen Tuna Salad
- 1 (5-ounce) can albacore tuna, drained
- 4 cups salad greens
- 2 cups thinly sliced Napa cabbage
- 1/2 cup thinly sliced English cucumber
- 1/3 cup thinly sliced red onion
- 2 green onions, chopped
- 1/4 cup unsalted roasted peanuts
- Sesame seeds, to taste
Directions
In a blender or food processor, combine the ingredients for salad dressing. It makes 6 ounces.
In a bowl, flake the tuna, and combine it with a third of the salad dressing (1/4 cup)*. If the tuna is unsalted, add 1/4 teaspoon salt as well. Set aside to marinate for 10 minutes.
In a salad bowl, combine the salad greens, cabbage, cucumber, red onion, green onions and peanuts.
Toss in the marinated tuna. Add the remaining dressing to taste, and divide between 2 plates. Garnish with sesame seeds.
*Note: Recipe is written lightly dressed. Dressing makes enough for 2-4 additional lightly-dressed salads.
Nutrition Information
Serves: 2 | Serving Size: 1/2 salad + 1/4 cup salad dressing
Per serving: Calories: 328; Total Fat: 21; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 32mg; Sodium: 414mg; Carbohydrate: 14g; Dietary Fiber: 5g; Sugar: 4g; Protein: 24g
Nutrition Bonus: Potassium: 1292mg; Iron: 39%; Vitamin A: 270%; Vitamin C: 141%; Calcium: 20%
Marisa Westbrook is a public health professional and food blogger who shares healthy recipes for active lifestyles. By using whole ingredients, getting workouts in, and walking to fro-yo, she finds a healthy living balance. Visit her blog Uproot Kitchen for healthy recipes, travel and restaurant recaps, and active lifestyle tips, or connect with her via Twitter, Facebook & Instagram.
Photo courtesy of Marisa Westbrook. Original recipe published on Uproot Kitchen.
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