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Avacado Tuna Salad

11:15 AM, Jul 8, 2013   |    comments
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This is a delicious take on tuna salad with the world flavors of avocados, jalapenos, and cilantro and the healthy extra protein of chickpeas in a bright tasting dressing instead of heavy mayonnaise. It uses the tuna as a complementary protein to the vegetables instead of being the main protein on a plate with some vegetables added on the side. It also uses the vibrant flavors of the citrus and vegetables instead of salt.

Salad:

4-5 (5 oz.) cans tuna, drained well (shredded cooked fresh tuna is even better).

3 semi-ripe avocados, peeled, pitted, and diced.

3 (15 oz.) cans chickpeas (garbanzo beans), drained and rinsed to reduce sodium.

1 cup tomatoes, diced.

1 cup red onion, diced (yellow or white onion can be substituted to lessen onion taste).

4 fresh jalapenos, seeded and diced (wear gloves or wash your hands after dicing - the oil from the peppers can linger and get rubbed in eyes by accident).

 

Dressing:

½ cup olive oil.

¼ cup  lime juice.

1 teaspoon of pepper.

You may salt to taste but most canned tuna is a little salty.

 

Combine all salad ingredients in a bowl.

Whip dressing ingredients together and toss into salad.

Serve with whole grain pita bread as a healthy snack, on top of a healthy salad, or as a complete meal by itself.

Date Aired: July 8, 2013

Recipe courtesy of Chef Andre Nowading and Chef Don Hanson, Kroger

 

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