For a quick, healthy, and budget-friendly meal, you really can’t go wrong with the use of canned tuna and beans. Any variety, they are always good for you and tasty and generally quite inexpensive! I had the ingredients in the pantry and fridge, so i threw together this quick meal. The tuna and white bean salad is excellent atop a leafy green salad, tortilla or wrap, or crackers. It has ingredients you may not think to put together and offers a much healthier alternative to tuna salad that’s covered in mayo.
I got the idea from Budget Bytes, though I added greek yogurt as a binding agent. This holds everything together much like a regular tuna salad, adds protein and flavor, but does not add lots of extra fat. (I have found in many recipes that Greek yogurt is an excellent replacement for mayo or sour cream.)
- 1 packet or can chunk light tuna in water, drained if necessary
- 1 can white (canellini/ great northern) beans, drained and rinsed
- 1-2 green onions, chopped
- 1-2 stalks celery, chopped
- 1 single serving cup of nonfat plain greek yogurt [use amount desired until your favored consistency is reached]
- Juice of 1/4 fresh lemon
- Salt and pepper to taste
- In a bowl, combine tuna, onions, celery, and lemon juice. Add yogurt to taste- remember you can always add more later! I would start with about 1/2 of the small cup, which should be about 3 oz. Break up tuna chunks and fully mix.
- Mix in beans. [Adding them later ensures that they will not get too mashed up.]
- Add additional yogurt, salt, and pepper as desired.
This salad is also great served on a lettuce wrap with your other favorite veggies.
I am always trying to find healthy recipes that include vegetables yet are still appetizing enough to lure in my carnivorous boyfriend. Enter the zucchini fries! He loves fries, but I certainly would not be frying anything- these are lightly breaded and baked. They are pretty quick and easy as well and are not too heavy. Perfect appetizer for a night in!
(Super awful picture quality, sorry! Got too excited to eat!)
My recipe was adapted from the amazing blog Skinnytaste
This recipe is for 2, but basically you just increase the number of zucchini per person and then eyeball the rest. Very easy! I would plan on at least 1/2 to 3/4 of a small zucchini per person.
- 1.5-2 small zucchini
- egg white of 1/2 of an egg (or just use the whole thing if you don’t want to save the rest, not really a big deal)
- appx. 1/2c italian breadcrumbs
- 1 tbsp grated parmesan cheese
- garlic salt and fresh cracked pepper
- cooking spray
- Preheat oven to 425. Spray cooking spray onto a baking sheet.
- Cut off the ends of the zucchini. Slice the zucchini into strips so they are “fry sized”.
- Prepare two bowls: One with the egg white that is beaten, and one with the breadcrumbs, cheese, garlic salt, and pepper.
- Working in batches, submerge the zucchini sticks into the egg whites, then fully coat with bread crumbs. Once coated, place sticks onto your pan. (This process can be helpful with either a helper, or using one hand for “wet”/eggs and one for “dry”/bread crumbs.)
- If desired, lightly spray tops of coated zucchini sticks with cooking spray.
- Bake for 20-25 minutes or until golden brown.
- Serve with dipping sauce such as creamy italian dressing or warm marinara sauce.