Tuna Salad

16. February, 2009

When preparing my husband's lunch I am always trying to maintain a balance of complex carbohydrates, protein and healthy fats. He goes to the gym 5 times a week and since he is mostly vegetarian (he eats fish, eggs and most dairy) and doesn't eat cold cheese, this can be quite tricky at lunch time...you see with these guys it's all about muscles and more muscles! Tuna is very low in fat and if you use your own mayonnaise or even creme fraiche (without gelatin) and mostly egg whites you have quite the protein kick.

The reason for him being mostly vegetarian is a) I am a vegetarian and b) he doesn't like lamb and c) free range chicken is not available in Iceland (can you believe that?) and I refuse to buy anything other than free range meat for him. Fortunately free range eggs are available so that is what he gets instead and a LOT of it.

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A very popular and healthy salad, packed with protein and low in fat

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This recipe is:

Gluten free
Lactose (dairy) free
Nut free

Tuna Salad

Serves 3-4 as a snack

Ingredients

2 large eggs (please use free range eggs), hard boiled
180 grams (6½ oz) tuna in brine (please use dolphin friendly tuna), weight includes brine
3 tablespoons light creme fraiche (without gelatin), (or light mayonnaise if you prefer)
½ teaspoon curry powder
¼ teaspoon coarsely ground pepper (black)

Preparation

Fill a small saucepan with water, bring to a boil and hard boil the eggs for 10-12 minutes. As soon as the eggs are cooked, place under cold running water for a few minutes (to stop them from over cooking).
Discard one of the yolks.
Slice the eggs with an egg slicer. Transfer to a medium bowl.
Drain the 180 grams tuna and add to the bowl along with 3 tablespoons creme fraiche, ½ teaspoon curry powder and ¼ teaspoon coarsely ground pepper. Add more creme fraiche if you prefer.
Stir well.

Tips

The salad is even better when prepared the day before.
For some, chopped onions (red) are an absolute must in tuna salads. Use one quarter large onion and chop finely.
The salad will keep in the fridge for 2 days.
Serve with crackers, oat biscuits, toast, rice cakes and more.