Refreshing Tuna Salad Recipe
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Tuna and Jicama - An unlikely match, but one made in heaven.
Canned tuna can be your best friend or your worst enemy. If your experience with tuna is limited to "solid white albacore" slopped in between slices of soggy bread with too much mayonnaise and not enough pickles, I can understand if you aren't a fan. However, I have a feeling that this salad might be able to change your mind.
For a step up, look for tuna packed in olive oil--it has much better flavor. This recipe also utilizes jicama (pronounced "hi-kah-ma," also known as the yambean), a starchy root vegetable with that crunches like apple and has a sweet flavor with just a hint of sharpness at the end. Mixed together, the tuna and jicama make a surprisingly tasty and refreshing base combination for a cold salad.
The salad is given an extra crunch and a touch of savory spice with the addition of toasted almonds. This is a low-carber's dream lunch. Raw spinach has excellent nutrient density, and the almonds and tuna are a one-two punch of protein and healthy fats that provide lasting satiety.
- 1 Can Tuna, packed in olive oil
- 1/3 cup Jicama, sliced and diced
- 3 Large Green Olives, sliced
- 1 cup Spinach, raw
- 2 tablespoons Feta cheese, crumbled
- 1/4 cup Toasted Almond Slices
- Balsamic Vinegar, to taste
Putting it all together.
- Before making your salad, you need to toast some almonds! It is a simple process, using sliced or slivered almonds, and you can toast a cup or two at a time to have for garnishes in other meals. Toss your almonds in a dash of olive oil and sprinkle in some salt, pepper, yellow curry powder and a dash of chili powder. I don't give exact amounts here because individual tastes will vary.
- Toss the nuts, oil and spice together, spread them on a baking sheet and bake in the oven at 350 degrees fahrenheit for about 15-20 minutes. Shake them every few minutes and keep an eye on them to make sure that they do not burn. (It helps to cover the baking sheet with parchment paper).
- While the almonds are in the oven, use that time to slice your jicama. A whole jicama will be a large, bulbous root. Cut a few thin slices from it, trim off the leathery skin, then dice the slices into small strips or squares. If you start with a whole jicama, you will have plenty left over for future use. (Leftover jicama makes a fantastic low-carb replacement for potatoes in breakfast hash.)
- When you open your tuna, do not discard the oil! Pour it in keep the tuna moist and flavorful. Combine your tune with the jicama and nuts.
- When the tuna and jicama are evenly mixed, place the mixture on a bed of spinach and top with the olives and feta cheese.
- Add a splash of balsamic vinegar and tuck in.
|Serving size: 1 Batch|
|Calories from Fat||153|
|% Daily Value *|
|Fat 17 g||26%|
|Saturated fat 7 g||35%|
|Unsaturated fat 21 g|
|Carbohydrates 20 g||7%|
|Sugar 8 g|
|Fiber 4 g||16%|
|Protein 46 g||92%|
|Cholesterol 44 mg||15%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|