Feb 212016

Tuna Salad

Tuna Salad is good to eat, fast to make and filling. Small 5-ounce cans of tuna are cheap too. When you use water-packed tuna and light mayo, tuna salad is pretty low in calories besides. Many of my readers will already know this recipe and already be preparing tuna salad for themselves. I included it so that everyone can have the nutritional information, as well as the actual recipe I use, in case anyone was curious.

If you are watching your sodium intake, use low-sodium canned tuna and omit the pickles. Add a tablespoon of minced onion instead.

Simple, Low Calorie Tuna Salad


  • 5-ounce can chunk light tuna packed in water, well drained
  • 1 tablespoon sweet pickle relish
  • 2 tablespoons light mayonnaise (35-calories per tablespoon)


Drain the tuna. You’ll wind up with about 4-ounces of solid tuna. Place it in a bowl. Add the pickle relish and mayo. Mix with a fork. Serve divided between two rice cakes or on a large bed of lettuce. Good for lunch.

Assuming 1-serving.

Per Serving: 221 Calories; 7g Fat (27.9% calories from fat); 29g Protein; 10g Carbohydrate; trace Dietary Fiber; 45mg Cholesterol; 656mg Sodium.

Exchanges: 4 Lean Meat; 1 Fat; 1/2 Other Carbohydrates.


Oct 112015

Tuna Salad Sandwich

I serve tuna salad with potato chips or spread on rice cakes, since they’re gluten free. It makes good sandwiches too, especially on homemade bread. In my experience, this recipe makes enough for about 10-sandwiches, or 2-days worth of packed lunches. That’s assuming you are storing it in the fridge. If you don’t have a fridge or an ice chest, then eat it all at once, or maybe choose a different recipe that is not reliant upon mayonnaise.

To make a very pretty luncheon place a scoop of tuna salad on a plate, or spread it on a rice cake and place in the center of a plate. Surround it with mandarin oranges alternating with cut green beans. Arrange them like spokes on a wheel, with the tuna as the center. Serve with potato chips. This is a pretty and easy gluten-free luncheon. Also, kids like to arrange the oranges and green beans, so it will keep them busy for a while if you’ve got bored kids and the power is out.

If you’re having a community potluck, or serving a large group of scouts, and need a quick and easy dish to share, simply prepare a lot of tuna sandwiches and then cut them all in half, diagonally. Arrange the triangles on a serving platter. It makes an impressive display.  You will be amazed at how fast they disappear.

In this recipe I’ve used canned water chestnuts instead of the celery I usually put in tuna salad. Water chestnuts have a good crunch, similar to celery, and vague enough flavor that they don’t stand out as “weird” in tuna salad. Their main purpose is to add crunch since they have so little flavor themselves.

Classic Tuna Salad


  • 4 (5-ounce) cans tuna, drained
  • 1/2 cup chopped fresh onion OR 2-tablespoons dry onion
  • 1/2 cup pickle relish
  • 1 (8-ounce) can water chestnuts, drained and chopped
  • 1 (8-ounce) jar mayonnaise


Open the tuna and drain off the juice. Give it to the cats (the juice, not the tuna). Scrape the tuna into a small mixing bowl. Chop 1/2 a fresh onion if you have it. If you don’t, then measure the dry onion. Add the onion to the tuna. Measure the relish and add it to the tuna. Drain the water chestnuts. Rinse them in cool water if you can. Or put them in a cereal bowl and cover with fresh water. Allow the to sit in the fresh water for several minutes. Drain again and chop them into small, crunchy bits, about the size of your chopped onion. Add the water chestnuts to the tuna. Finally scrape in the contents of an 8-ounce jar of mayo. Mix it all together. Serve immediately or chill until needed.

Oct 092015


This recipe is from the 1970’s when canned soup was in every cupboard and sour cream was the height of gourmet. I remember eating it as a child and thinking it was quite elegant.

Easy Tuna Stroganoff


  • 2 – 5 ounce cans tuna, well drained
  • 10 ounce can cream of mushroom soup
  • 4 ounce can of mushrooms, undrained
  • 1 tablespoon dry onion
  • 1/4 teaspoon garlic powder
  • 1 teaspoon dry parsley
  • 2 tablespoons dry wine, vermouth or sherry, optional
  • 1/2 cup sour cream or yogurt


Open up all the cans. Drain the tuna. In a large skillet or pot combine everything but the last 2 ingredients. Stir it up and bring to a simmer over medium heat. Simmer the mixture for about 5 to 10 minutes. Turn off the heat. Stir in the wine or sherry and the yogurt or sour cream. Stir and stir until it’s all creamy and well combined. Serve over cooked noodles, or rice, or even bread or biscuits. Easy and delicious. Try a green beans salad on the side.

NOTE: Homemade yogurt is cheap to make and handy to have around during lean times. It’s what I use in this dish most often. When I’m camping I use canned Nestle Table Cream. To sour it simply stir a little lemon juice (1 or 2-tablespoons) into the opened can. I use a chopstick to stir it in because that makes less mess. Allow the cream to sit for a few minutes to thicken and sour completely. Leftover sour cream is easily used. Stir in a little brown sugar and spoon it over canned fruit.

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