Tag Archives: tuna salad

Salade Niçoise with Quail Eggs

 

This cold salad lends itself perfectly to meal prepping, or a quick weeknight dinner. Pulled together in under 20 minutes, you can have this light, fresh, tasty salad anytime.

With the hearty ingredients and a little babying of the fresh greens, these salads can also hold for 3-4 days in the refrigerator.

Naturally Whole30 compliant, paleo, low-carb, Mediterranean.

Prep once, enjoy twice.

And, the best part, you only need 1 pot! Boil all the ingredients, staggering the start time, to be ready all at once.

This recipe makes 2 giant salads. Feel free to double to be covered for lunches all week long!

Ingredients:

  • 2-3 small redskin potatoes
  • 1 large tomato
  • 2 packs or tins of tuna
  • 6 quail eggs, or 2 regular eggs
  • 1 cup fresh green beans
  • Optional: 1/2 cup olives
  • 4 cups salad greens (lettuce, romaine, spinach, mixed)
  • Dressings of choice

meal prep: nicoise salad

Step 1: Dice your potatoes into 1/2 – 1 inch chunks. Bring a large pot of water to a boil.

Step 2: Cut the ends off your green beans (you can also use canned, drained green beans).

meal prep: nicoise salad

Step 3: Boil potatoes for ~5 minutes. Then add the fresh green beans and boil another 3 minutes.

Step 4: Add the quail eggs, and boil a final 3 minutes. IF using chicken eggs, add at the same time as the green beans. Drain all.

meal prep: nicoise salad

Step 5: Fill 2 large salad containers with 2 cups of whatever greens you like. Cut the tomato into eights, put half into each salad container. Add half the potato and green beans and olives and eggs.

meal prep: nicoise salad

Step 6: Keep the tuna and the dressing separate until the day you serve the salads.

To keep the greens from getting slimy, add a paper towel or cotton towel to the bottom of the container to absorb excess moisture.

meal prep: nicoise salad

Enjoy within 4-5 days!

 

Vegetarian: Omit the tuna; add chickpeas or white beans if desired
Vegan: Omit tuna and eggs. Add chickpeas, and/or tofu
No red potatoes: Use whatever kind you have; or use roasted or boiled pumpkin, squash, or sweet potato
No olives: For salty flavor add capers, anchovies, or feta. For fat add avocado, olive oil heavy dressing, or cheese

 

Price Breakdown: $4.73 – $2.95

For the cost per salad, there is of course a range based on the ingredients you choose. For the “Highest Quality” I checked out the prices of individual ingredients from the Produce Box, which is all local NC produce, and similar to what you would find at a farmer’s market. For the “Lowest Price” I checked current ads for Harris Teeter and ALDI to see what the lowest price on items is. You choose the range that makes sense for you.

Highest Quality Lowest Price
1 lb green beans: need 1/5 $0.50 $0.20
1 lb red potatoes: need 1/2 $0.98 $0.67
tomato 3: need 1 $0.75 $0.50
lettuce: about 2/3 $3.00 $1.99
tuna pouches: need 2 $3.00 $2.00
olives: 1/6 the jar $0.39 $0.39
eggs: (free) 2 from store $0.83 $0.15
Cost for 2 salads $9.45 $5.89

This is a powerful example of how cooking for yourself at home saves you money over time. A similar salad out at a cafe or restaurant would cost you $12 – $20. By making it at home, even with the highest quality ingredients, you save $7 each time.

 

Mandarin-Cherry Tuna Salad

.
.
For a quick, healthy lunch, tuna salad is always a go-to.  Pretty much all you need is a can or pouch of tuna and some lemon juice, but there are infinite ways you can spruce it up.
.
For example:
  • Add a chopped hard boiled egg
  • Toss in diced celery
  • Shred up some carrots
  • Add chunks of apple
  • Spoon in a few tbsp of relish
  • Hot sauce!

And many more options, as creative as your mind can dream up.  This particular recipe came about because the baby oranges were on sale, and we needed to use some up before they dried out and became inedible.  Oranges go great with tuna, but I wanted just a little bit more to round out the flavor.  Dried cherries were just the thing.  Feel free to use raisins or cranberries if that is what you have.

Ingredients:

  • 1 can or pouch of tuna, drained
  • 1 small orange (or 1/2 can mandarin orange slices)
  • 1 tbsp dried cherries (or cranberries or raisins)
  • 1 tbsp mayo or miracle whip
  • 1 tsp lemon juice or cider vinegar
  • 1-2 cups chopped greens, or a wrap, or 2 slices of bread
.

Step 1: Open and drain a can of tuna, mix in a bowl with the mayo and lemon juice.  Add in the cherries.

Step 2: Either wrap it up, make it into a sandwich, or serve it over a salad, topped with the orange slices.  Season to taste and enjoy!

Lean Green Tuna Salad

 

We all have hectic days where we just don’t have time to pack a lunch with heart-shaped cheeses, individually peeled grapes, and 3-4 servings of vegetables included. Whether for yourself or some back-to-school young’uns, packing so many lunches all year long can get tiresome.

But don’t give up! As stated over and over again in financial writing, bringing a lunch is nearly always cheaper than a similar meal out at a restaurant, or even “fast casual” food places. While articles like the Simple Dollar point out that there is a large margin of what a brown bag lunch may cost, just keep track yourself for one week and you will soon see.

Even if you have the smallest of fast-food options (maybe half a $6 sandwich, and half the next day, for a total per day of $3, not including any drinks or extras), it is easy to create incredibly cheap meals for yourself at home, or even pack lunches which you can assemble wherever you are when it’s time to eat. Sometimes for even less than $1 a day!

IMG_0579

And with a little creativity, you can create these easy, cheap meals, and actually make them healthy too!  We’re talking several levels above ramen noodles, folks. Just check out my “less than 5” section for a plethora of ideas.

More ideas:

IMG_0574

This recipe is a healthified tuna salad. By adding several kinds of vegetables you bulk up the salad with fiber and vitamins, and adding an egg gives the already 16g of protein an extra 6g boost. If you’re truly hard core, you can even forego the mayonnaise and just add lemon juice for a dash of flavor.

This is borderline vegetarian, if you are lacto-ovo vegetarian. It is extremely healthy, especially if you omit mayo. You can pack all the ingredients in a cooler and assemble at your desk or at school. If you buy tuna on sale, you can get it for $0.30 a can. 1/2 avocado + 1/2 cucumber is slightly less than $1.

Add another $0.50 or so for one egg and a few cents for lemon juice and any seasonings, and you have a hefty lunch/appetizer/dinner for about $2. Add a few big leaves of romaine for a dinner of tuna salad wraps, or serve over a big bed of lettuce with some nuts and berries for a more filling option.

Ingredients:

  • 1 can or pouch chunk tuna in water
  • 1 hard boiled egg
  • 1/2 cucumber, diced
  • 1/2 avocado
  • 2 tbsp lemon juice
  • 2 tbsp mayonnaise

IMG_0576

Step 1: Open the tuna and drain. Rinse the cucumber and dice into small chunks. You could use celery here, or peas, or shredded carrot. Whatever vegetable you like to add bulk and nutrition.

IMG_0577

Step 2: Cut the avocado in half and scoop out the seed. In a bowl, combine the tuna, lemon juice, and mayo. Mix well. Add the cucumber and avocado, smash it around until well combined. Dice the boiled egg, and mix that in.

Season with garlic salt and black pepper if so desired. Serve with slices of bread, a wrap or pita, or whole wheat crackers.

Lean Green Tuna Salad

Lean Green Tuna Salad

Ingredients

  • 1 can chunk tuna in water
  • 1 hard boiled egg
  • 1/2 cucumber, diced
  • 1/2 avocado
  • 2 tbsp lemon juice
  • 2 tbsp mayonnaise

Instructions

  1. Open the tuna and drain. Rinse the cucumber and dice into small chunks. You could use celery here, or peas, or shredded carrot. Whatever vegetable you like to add bulk and nutrition.
  2. Cut the avocado in half and scoop out the seed. In a bowl, combine the tuna, lemon juice, and mayo. Mix well. Add the cucumber and avocado, smash it around until well combined. Dice the boiled egg, and mix that in.
Recipe Management Powered by Zip Recipes Plugin
http://www.budgetepicurean.com/vegetarian/lean-green-tuna-salad/

Less than 5: Tuna Salad Puffs

.
On nights when you just don’t have the energy or time to cook a whole meal from scratch, these “less than 5” meals are the perfect solution. For me to title a meal as “less than 5” it must require less than 5 ingredients, and it’s an extra bonus if it also takes less than 5 minutes to make.
.
For this recipe, I had several cans of tuna I had purchased during a great sale weeks prior. I didn’t want the usual tuna-salad-sandwich, or tuna noodle casserole. So I looked in the fridge, and saw I had a can of biscuits. Viola, dinner inspiration!
.
Ingredients:
1 can ready to bake biscuits (or croissants, any type of dough)
1 can tuna
2 tbsp mayonnaise
1 tbsp relish
Salt & pepper if you like
Step 1: Open and drain the tuna. In a bowl, combine the tuna, mayo, and relish. Mix well.
Step 2: On a sprayed baking sheet, place each biscuit about 1-2 inches apart. Tamp down a small depression with your fingers or a spoon. Fill with 1-2 tbsp tuna mixture.
Step 3: Bake at 350 for 10-15 minutes, until golden brown on top.
You can sprinkle these with whatever spices you have on hand, or a little bit of shredded cheese too.
They are great as appetizers, or eat several for a full meal! Feel free to add in other veggies to the tuna, like diced up cucumber or cooked egg, or lemon juice.