Tuna Pasta Salad

Monday is here and I just started Prep Week for Beachbody’s Transform20. I’m sure most of you have heard of Shaun T, and if you haven’t – do a quick search. He has the most exhilarating workout programs (Insanity!) and is such a motivator. The new Transform20 program only calls for 20 minutes of your day, perfect if you’re the type of person who loses interests after a half hour of hearing a trainer yell instructions and moves. Plus you can lose up to 20lbs in just 6 weeks! If that’s not convincing enough to give it a try, I’m not sure what is. 

(Check out the program here if I’ve sparked your interest. We start in a week!)


I’m not in my best shape. My eating may be OK and I have lost 5lbs in the past 3 weeks, but I’m not IN shape. We’re in the middle of having our home gym area remodeled and so I can’t use any of my go-to equipment. So every pound I’ve lost lately has been due to eating clean and cutting down on snacks and sweets. This week is especially an exception because while I will be doing quick prep workouts, I also will need to focus on remaining on my clean-eats path!

Starting the week off right with this salad.This particular salad is packed with plenty of vegetables and protein! I don’t like fish myself, but I love a good can of tuna with some light mayonnaise. Add it into a salad and you’ve got even more of my attention. But I feel as though I see a lack of tuna recipes on the internet. I guess maybe there are only so many ways that you can incorporate it into a meal other than just the by using it in staple recipes.

It’s awfully colorful too, and I know that can be appealing to some. I like pretty food. It’s more photogenic and it also meal-preps wonderfully which should always be the exception. We don’t necessarily have the time to prepare our foods daily and in order to stay on track, you’re guaranteed to succeed with your personal goals if you’re preprepared.

Tuna Pasta Salad

Yield: 2

Ingredients

  • ½ cup whole wheat pasta
  • 1 can of tuna, drained
  • 2 cups Romaine lettuce
  • 1 stick of celery, diced
  • 1 can of tuna, drained
  • 8 cherry tomatoes, quartered
  • ½ red onion, chopped
  • ¼ cup sweet corn
  • ¼ cup cucumber, peeled and diced
  • Dressing:
  • 2 Tbsp reduced fat mayonnaise
  • 2 tsp white wine vinegar
  • 1 Tbsp water
  • pinch of salt and pepper

Instructions

  1. Cook pasta accordingly and drain. Set aside.
  2. Using a small bowl, add all dressing ingredients; whisk well. Set aside.
  3. Divide ingredients between 2 plates, lettuce and pasta first followed by vegetables. Lastly add tuna and drizzle dressing onto.
http://fitgirlnic.com/tuna-pasta-salad/

Apple and Yogurt Tuna Salad

Tuna is a good source of protein if you’re looking to temporarily ditch the chicken. I’m always interested in anything that ends with the word salad; chicken and tuna both, but I’m especially interested when you can cut the calories in half by using yogurt. And while yogurt is ideal, it can also lack a little bit of flavor. This is where apple and celery come in. The sweetness of diced apple pieces and the crunch of celery make this meal an easy repeat offender. 

 

Apple and Yogurt Tuna Salad
Serves 2
A healthy spin on tuna salad, fruit and veggies included.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 small apple, diced
  2. 2 celery stalks, diced
  3. ¼ cup plain non-fat greek yogurt
  4. 5-ounce can of tuna, drained
  5. 1 tablespoon lite mayonnaise
  6. 1 teaspoon onion, chopped
  7. ¼ teaspoon garlic salt
  8. squeeze of lemon juice
  9. salt, for taste
  10. pepper, for taste
Instructions
  1. Add all ingredients into a medium size bowl. Serve over whole-wheat bread, a bed of lettuce or in a pita.
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Creamy Tuna Noodle

IMG_3376

I always purposely plan meals that I know my husband or children will not eat on days when they aren’t home so that I may enjoy them for myself. It’s totally worth it, even if cooking what could be considered a big meal for just one individual sometimes doesn’t seem like it. 

No one in this house likes tuna fish but me. Actually, I don’t think I’ve met a kid who likes tuna yet. But this is a meal that I can remember my mom making every once in awhile. Definitely not the same recipe, but the same concept is there. 

Aside from waiting for your egg noodles to cook, this entree really doesn’t take long to make. And I love the fact that instead of traditional tuna noodle recipes that use cheddar cheese, you’ll be using parmesan. It gives the meal a lighter taste to it so you aren’t left feeling heavy and full when finished. That’s always a good thing 🙂

IMG_3370_2

Creamy Tuna Noodle
Serves 4
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Total Time
30 min
Total Time
30 min
Ingredients
  1. 6-ounces wide egg noodles
  2. 1 cup cooked sweet peas
  3. 3 tablespoons unsalted butter
  4. 1 medium onion, diced
  5. ¼ teaspoon black pepper
  6. 2 tablespoons all-purpose flour
  7. 1¼ cups whole milk
  8. 5-ounce can solid white tuna
  9. ¼ cup fresh grated parmesan cheese
Instructions
  1. Bring a large saucepan full of water to a rapid boil and then cook egg noodles accordingly.
  2. In a medium saucepan over med-high heat, add butter and stir until it has melted. Add onion, garlic and black pepper; stirring frequently until combined well. Next add milk. Continue stirring frequently and allow to cook until sauce has thickened and is bubbling. Remove from heat, adding both tuna (drained), cooked peas and parmesan cheese. Stir well.
  3. Add tuna sauce to your large bowl of drained egg noodles. Combine well until all noodles appear to be lightly covered with tuna sauce. Serve warm.
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White Bean Tuna Salad

beantunasalad

Quick lunch alert! It’s pool season and if you’re like me; you are attempting to not only eat healthy at all times, but also avoid the ridiculously overpriced pool food. I love pizza as much as the next person, so I have to remind myself how long it would take to burn those pizza calories off on the elliptical (it’s 60 minutes) each time I see a child walk by with a slice on their plate.

White Bean Tuna Salad is packed with protein and inexpensive to make. While all beans are low-calorie and cholesterol free; I used a can of Northern Beans because I know that in just a single cup there’s nearly 4 of iron. And that’s not the only benefit – they’re also a great source of dietary fiber, protein and potassium. Which makes the “did you get your beans in today?” phrase make sense.

White Bean Tuna Salad
Serves 3
A light take on a tuna and bean salad. This tastes great on it's on, on top of a slice of grain bread or crackers.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 15-ounce can Northern Beans
  2. 5-ounce can chunk light tuna in water
  3. 2 green onions, sliced
  4. 1 tablespoon lemon juice
  5. 1 tablespoon olive oil
  6. 1 tablespoon lite mayonnaise
  7. salt and pepper, for taste
Instructions
  1. Rinse and drain beans using a colander. Set aside.
  2. Add can of tuna to a small bowl after draining excess juice in sink. Pat dry with a paper towel. Next, add beans to tuna followed by green onion slices, lemon juice, olive oil and mayonnaise. Sprinkle a pinch of salt and pepper over-top and mix well.
  3. Chill in refrigerator momentarily before serving.
fitgirlnic http://fitgirlnic.com/