How to Make Tuna When on a Diet
Tuna fits into a healthy diet or weight-loss program as a source of lean protein that also supplies vitamin D and omega-3 fatty acids. Canned tuna is a convenient food to keep on hand for a quick meal. The canned version of this seafood also is affordable, making it a budget-friendly diet food.
Tuna fits into a healthy diet or weight-loss program as a source of lean protein that also supplies vitamin D and omega-3 fatty acids. Canned tuna is a convenient food to keep on hand for a quick meal. The canned version of this seafood also is affordable, making it a budget-friendly diet food. Traditional tuna salad recipes include high-fat mayonnaise that adds unnecessary fat to the dish. Replacing the mayo with a healthier option and bulking up the dish with other nutritious ingredients gives it a makeover fit for any diet.
Step 1
Drain the water from the canned tuna. Avoid oil-packed tuna that increases the fat content of the dish. Pour the tuna into a large bowl.
Step 2
Add chopped or shredded vegetables to the tuna. Try celery, onions, artichoke hearts, peppers, olives, tomatoes and shredded carrots.
Step 3
Stir in just enough plain Greek yogurt to moisten the tuna and help it stick together slightly. Greek yogurt is source of protein and is fat-free. Other options include plain fat-free yogurt or fat-free mayonnaise.
Step 4
Squeeze in 1 to 2 tsp. of fresh lemon juice. Stir the mixture to integrate the lemon flavor.
Step 5
Sprinkle dry seasonings into the tuna mixture. Options include pepper, chili powder, parsley and garlic powder.
Step 6
Stir in fresh chopped herbs for more flavor. Use cilantro, basil or parsley.
Step 7
Serve the tuna salad on a whole-grain pita or on large lettuce leaves.