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Healthy Tuna Salad with Avocado, Goat Cheese and Beans

Posted Jul 01 2012 1:58pm

Give me a can opener, and I’m set for a no-bake, no-heat, no-processed food healthy meal.  This easy dinner using cabinet staples worked perfectly during a summer power outage at my home.  Think plain tuna from a can is dry and boring without gobs of mayo?  Think again.

With each forkful, I layered the quality protein tuna with tangy goat cheese and smooth avocado to create a moist and salty taste.  I was sold!  Unlike mayonnaise, avocado is a healthy fat that provides plenty of nutritional benefits for skin and hair while creating a sense of fullness for hours following a meal.  Goat cheese is lower in sodium than most other varieties and pairs excellent with salad or meat with a creamy, yet solid texture to it.

Controlling the amount of high calorie items permits a vast mountain of a large salad plate for all of the other ingredients.   Plus an almost-no-calorie dressing for the salad kept my big plate lower in total calories than usual without sacrificing quantity.  Having some good fat in salads or other vegetables is important for the transport of vitamins, but my avocado and cheese crumbles was plenty, so no olive oil was needed for the dressing.

By the way, I never buy bottled salad dressing any more after discovering how quick and easy it is to whisk together mustard and vinegar in a small bowl!  My version has no preservatives, additives, fake sweeteners or other junk for my body.  For variety each week, add a fresh lemon or lime squeeze and/or herbs and non-salt spices.

Why did I ever think it would be too much of a hassle to make my own great tasting dressing?  Live and learn.

Healthy Tuna Salad with Avocado, Goat Cheese and Beans Ingredients:

  • Spring lettuce mix of green and red leaves
  • ½ large Cucumber, sliced
  • 6 Strawberries, sliced
  • ½ Avocado, sliced
  • ½ cup of Beans, rinsed of salt (I used Garbanza/Chickpeas)
  • 1 can of Light Tunafish in Water
  • ¼ cup of Goat Cheese crumbles
  • 2 tsp of Dill Weed spice

Nonfat Mustard and Apple Vinegar Salad Dressing:

  • ¼ cup of Bragg’s Apple Cider Vinegar
  • 2 tbsp of Stone Whole Grain Mustard
  • Ground pepper and dry spices to taste

Easy Directions:

  • Rinse and pat dry lettuce, cucumber, strawberries and beans.
  • Slice and assemble on a very large plate in order of ingredients.
  • Whisk together dressing and pour!

Nutritional Information:  430 Calories, 12 grams Fat, 38 grams Protein, 19 grams Carbs.  Also, there is 6 grams of Fiber from Beans, plus plenty more from vegetables and fruit, depending on quantity used.

Easy Skinny Life reflections:  The tuna was my Main Protein, along with the Goat Cheese for protein, fat, and calcium.  And yes, I had the entire can of light tuna.  My one Main Carb was the serving of beans, and the avocado was my Healthy Fat.  In addition, there are is a variety of vegetables, spices and fruit for filling anti-inflammatory nutrition.  I especially loved that it took me FOREVER to eat it for a long, lingering meal.   You can’t get that for 430 calories in a restaurant.

Despite my love of this meal, let’s hope the power returns soon around here!

Kathy

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