Smarter Living: Recipes

A twist on the classic tuna salad; with crisp radish slices and smooth humus on crispy sourdough. College student or wage slave, we can all use quick lunch-for-one ideas that are easy on your waistline and your wallet. Feel free to play around with the ingredients depending on your preferences and/or whatever you have in the fridge.

Whether you're going to work, college, school or traveling this simple lunchtime recipe is easy to swiftly assemble and transport in reusable containers. Glass containers are best, though I also like to reuse other food containers, such as plastic yogurt, humus and butter containers or even large glass sauce jars. While there's no problem reusing glass containers for all purposes, be sure not to put plastic containers in the dishwasher or microwave (or heat them in any way).

Prep time: 5 mins. – Calories: 220 (for the salad alone) – Cost: $4

tuna salad on bread

Photo: Alice Henly

Salad Ingredients:

  • 1 (5 ounce) can of chunk light tuna or pole-caught albacore, drained of water (the water variety is healthier than the oil variety)
  • 1 1/2 Tbsp light mayonnaise
  • 1 Tbsp light parmesan cheese (optional)
  • 1/2 stick celery, chopped finely
  • 1 Tbsp fresh parsley (or 1 tsp dried parsley), chopped finely
  • 1 pinch onion power
  • 1 pinch garlic powder
  • 1 pinch curry powder
  • salt and pepper (Coarse salt and cracked pepper is best)

Sandwich Fixings:

  • 2 slices sourdough bread, toasted (optional)
  • 2 Tbsp humus (optional)
  • 1 fresh radish, thinly sliced

Method:

  1. Stir together all ingredients in a medium-size container: start with the tuna and mayonnaise; then add the cheese, celery and parsley; finally season with the remaining ingredients.
  2. Pack a second small container with the bread, to prevent it from getting soggy. I usually spoon some humus into the corner of the tuna salad container and put the slices of radishes on top. (For a lighter option, you can use saltine crackers instead of bread. Eight saltine crackers are about 100 calories.)
  3. At lunchtime spread a thin layer of humus on your toasted bread (it’s best if you can toast your bread right before you eat it, if you have access to a toaster, if not toast it earlier in the morning) or crackers. Next spread a thick layer of tuna salad over the humus then top with a few slices of radish and enjoy. To cut down on calories, skip the humus and just use the tuna salad and radish slices on crackers.

last revised 4/19/2011

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