Wednesday, October 3, 2012

Tuna and Vegetable Salad

About two or three years ago, I lived in this amazing two bedroom/ two bathroom apartment in a nice suburb with a roommate. We had a great arrangement and got along famously for the duration of our 18-month lease.  We would go to the gym together almost every night for at least 45 minutes and we took turns finding healthy recipes that were satisfying and simple to put together. My roommate made this salad for me once while we were living together and I recently had a craving for it. I am a huge veggie lover! I love vegetables raw and cooked. This salad is full of veggies and tuna making it filling and full of protein.  I made this salad using all raw vegetables but I’m sure it could be made using cooked vegetables as well.

 This is what eating clean looks like!

2 tbsp. Olive oil mayonnaise
6 tbsp. Plain Greek yogurt
2 tbsp. White wine vinegar

Place all ingredients in a jar and shake together until well blended.
**The original recipe calls for 4tbsp mayonnaise and 4 tbsp of plain yogurt. I made modifications to add more protein and cut down on fat.
***When my roommate made it, she used rice wine vinegar because we didn’t have any white wine vinegar. It still tasted great. You can also use some red wine vinegar and add a little mustard for more flavor.

12 cherry or grape tomatoes-halved
1 cup green beans chopped about an inch and a half in length
8 oz of zucchini sliced (I cut each slice into quarters)
3 cups of thinly sliced white mushrooms
12 oz can of tuna in water
Chopped fresh parsley for garnishing (optional)
Salad greens to serve (I used field greens and spinach)

Put the tomatoes, green beans, zucchini, and mushrooms in a bowl. Pour the dressing over the vegetables and marinate for about 1 hour. Drain the tuna and flake in a separate bowl.

To serve, arrange the salad greens on a dish. Add the vegetables and then the tuna.

*The original recipe calls for tuna in brine, which I did not have on hand and also would have just added more sodium.

This is great to take for lunch because the vegetables can sit in a container and marinate until lunch time! It is also good for a light post-workout dinner.

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