Dietary salads with canned tuna: step-by-step recipes. Salads on pp

Ideal for dinner! 1.? Corn salad with tuna and pickles?

Per 100 grams - 94.56 kcal? Proteins - 9.26? Fats - 2.64? Carbohydrates - 7.98?

Ingredients:

Corn 1 can.

Chicken eggs 2 pcs.
Pickled cucumbers 100 g.
Onion 0. 5 pcs.
Sour cream to taste.
Greens to taste.

Preparation:

Let the eggs boil hard.
Drain the tuna can, place it in a bowl and mash it with a fork.
Drain the can of corn and mix it with the tuna.
Chop the cucumbers and onions as you like. Scald the onion with boiling water, drain the water and add everything to the bowl.
When the eggs are cooked, cut them into the salad and mix everything.
If desired, season the salad with sour cream and chopped herbs.

2. ? salad with tuna, egg and cheese?

For 100 grams - 111.96 kcal? Proteins - 12.93? Fat - 5.78? Carbohydrates - 1.75?
Ingredients

Tuna in its own juice 200 gr., cheese 17% 150 gr., cucumber 200 gr., egg 150 gr., carrots 100 gr., preparation:

Boil eggs and carrots. Grate the cheese on a coarse grater. Place the first layer of egg whites grated on a coarse grater. Place a layer of tuna on top of the egg whites. Pre-grind the canned food with a fork. Place grated fresh cucumber on the tuna. On top of the cucumber layer, place a layer of boiled carrots, grated on a large grater. On top of the carrot layer is a layer of grated cheese. Place the last layer of finely grated egg yolks.

3. ? Tuna salad with beans?

For 100 grams - 73.27 kcal? Squirrels - 9.44? Fats - 0.64? Carbohydrates - 7.17?

Ingredients:

Canned tuna 1 can.
Canned beans 0.5 cans.
Salad to taste.
Cucumbers 1 pc.
Salt to taste.
Sour cream.

Preparation:

Remove the tuna from the can into a bowl and crush with a fork.
Add beans from a can to the tuna, after draining the liquid (if the beans are in tomato sauce, you can leave the sauce.
Peel the skin from the cucumbers, cut into cubes, place in a separate bowl, add salt and leave for 5 minutes so that the cucumbers release juice.
Tear or chop the lettuce leaves and mix with the fish and bean mixture.
Squeeze the cucumbers and drain the juice. Mix with the rest of the salad.
If desired, season the salad with sour cream.

4. ? tomato and tuna salad?

Per 100 grams - 69.26 kcal? Proteins - 6.18? Fat - 1.23? Carbohydrates - 8.31?
Ingredients:

Canned tuna in its own juice 1 jar.
Canned corn 1 small jar.
3 tomatoes.
1 sweet salad onion.
Sour cream 10% 3 tbsp. l.

Preparation:

1. Cut the onion into half rings.
2. Cut the tomatoes into medium pieces (not very small).
3. Drain the liquid from the tuna and mash it directly in the jar with a fork.
4. Drain liquid from corn.
5. mix tomatoes, onions, tuna, corn, season with sour cream, add a little salt.

5. ? salad with tuna, egg and tomatoes?

Per 100 grams - 66.89 kcal? Proteins - 6.3? Fat - 3.49? Carbohydrates - 2.48?
Ingredients:

Canned tuna (can) - 1 piece (200 g tuna).
Eggs - 2 pcs.
Tomatoes - 2-3 pcs.
Lettuce leaves - 6 pcs.
Olive oil - 2 tbsp. Spoons.
Salt - to taste.
Pepper - to taste.
Onion (purple or chives) - to taste.

Preparation:

1. boil the eggs. You can also use quail ones - it’s more beautiful. If using quail eggs, increase the number of eggs to 8-10. Cool and peel the eggs. Cut chicken eggs into four slices (quail eggs into half.
2. Rinse the lettuce leaves and tomatoes. Dry with a kitchen towel or paper towel. Cut the tomatoes into slices. Thus, if you have cherry tomatoes, then cut them in half. In some and others you need to cut out the stalk.
3. rinse or peel the onions (if you use onions or purple ones. Finely chop the chives. Cut the purple or onions into thin half rings. 4. Place lettuce leaves on a plate, use a fork to remove the tuna from the jar, then the tomato slices. Pepper, salt, sprinkle with olive oil butter. Sprinkle chopped onions on top or place half rings of purple onions. Bon appetit!

This recipe is my favorite.

How delicious it looks!

And how delicious it is like in a restaurant - just magical!

This pp salad with tuna, tomatoes, green beans and egg is an excellent example of how tasty and varied a pp menu can be.

Ingredients:

• tuna in its own juice - 1 can (200 g)
• tomatoes - 1 large or 4 cherry
• boiled eggs - 2 chicken or 6 quail
• green beans - 100 g
• lettuce - a small bunch
• olives - 5-6 pcs.
• anchovies - 4-5 pcs.

for refueling:

• lemon juice - 1 tsp.
• olive oil - 2 tbsp.
• garlic - 1 small clove
• salt - to taste
• mustard powder - 1 tsp.
• dried herbs - to taste and optional

Cooking process:

1. First, let's prepare the products. Drain the liquid from the canned food and mash it a little. Boil hard-boiled eggs, peel. Boil green beans in salted water with a drop of lemon juice - 7 minutes after boiling. If you have a frozen product, then there are 3 options: boil raw frozen as well as fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
2. Now we’ll make the dressing by blending all the ingredients in a blender until the color changes (it should become opaque and yellowish). Attention! The presence of mustard (precisely in powder) is important for consistency. In the original, you can take the usual ready-made one, but sometimes there is a lot of sugar, vinegar and other unnecessary additives.
3. Everything is ready, you can assemble the Nicoise. Place coarsely torn lettuce leaves on a large flat plate and sprinkle with a little sauce.
4. Next - boiled and cooled beans. A little sauce again.
5. In the center - all the tuna. Around it are randomly chopped large tomatoes and slices of eggs.
6. Top with olive rings and anchovies. The final chord is the remaining sauce.

A healthy diet can not only cure many diseases, improve physical performance, but also increase life expectancy. Changes that have occurred over the past hundred to two hundred years have led to the fact that physical labor is being replaced by machines, automatic devices and all kinds of technological innovations. Today, most people spend their life resources on mental activity. But even for people who work physically, energy consumption is significantly lower compared to previous generations. The canons of beauty have also changed. The “blood and milk” appearance has long lost its relevance. It's not just a matter of aesthetics; even a small amount of extra centimeters affects your health and well-being. There is a known connection between excess weight and problems with sleep, breathing, and blood vessels. People suffering from varying degrees of obesity have a worsening quality of life, a shorter life span, and limited opportunities to build a career, friendships, and family relationships.

Ingredients for diet salads

The modern fast pace of life leaves little time for cooking. The most balanced dish for people trying to maintain health and achieve the desired shape is quick dietary salads. The ingredients are traditional: vegetables, fruits, nuts, seeds, lean meats, fish, seafood, eggs. It is also worth diluting your taste habits with new sensations. Products for dietary salads such as avocado, carom, pomelo, mango, pineapple, guava will become a storehouse of vitamins and a godsend for a gourmet.

Quick diet salads: 10 recipes

1. Salad of tomatoes, bell peppers and almonds

For this dish, designed for 2 servings, you will need 3 large tomatoes, 1 bell pepper, fresh lettuce, 7-8 almonds. Coarsely chop the vegetables, tear the salad into strips with your hands, divide the almonds into halves. Season with 1 tbsp. a spoonful of honey, a little sesame oil, salt and pepper. The salad is rich in fiber, which will relieve hunger for a long time.

2. Chicken breast, corn and cucumber salad

Finely chop the boiled chicken breast and pepper thoroughly. Add canned peas, corn, fresh cucumbers. To prepare the sauce you will need a tablespoon of mustard, honey and olive oil. Mix the ingredients of the dressing thoroughly and combine with meat and vegetables. Mustard and pepper speed up metabolic processes, which means you can forget about extra pounds.

3. Fruit salad

Those with a sweet tooth will love this light fruit salad. Peel orange, grapefruit, mango, pineapple and cut into small slices. Add 2 walnuts, chopped using a knife or blender. Combine the ingredients and season with 2-3 tbsp. spoons of unsweetened yogurt or kefir.

4. Shrimp and vegetable salad

A seafood and vegetable salad will help you fill up. For 2 servings you will need 2 tomatoes, 1 cucumber, 1 bell pepper and 100 gr. shrimp. Finely chop the vegetables, boil the shrimp for literally 2 minutes and peel. Combine ingredients and add 1 tbsp. a spoonful of almond oil, a pinch of black pepper and salt.

5. Pumpkin and apple salad

Finely grate the pumpkin, add the diced apple. Place thoroughly washed and dried lettuce leaves on a plate. Evenly distribute the pumpkin and apple on top, with a final layer of mozzarella cheese. Season with unsweetened yogurt or make a dessert option - add meadow honey.

6. Grapefruit, cucumber and avocado salad

Tear the iodized lettuce leaves with your hands, add the grapefruit cut into slices. Chop the cucumber and avocado into medium cubes. Combine everything and season with 2 tbsp. spoons of French mustard and lemon juice. The high content of water in cucumber will allow you to gently cleanse the body, and the presence of folic acid in avocados will make the salad a favorite in the diet of expectant mothers.

7. Buckwheat salad

Buckwheat salad will replenish iron reserves for all family members. It will require 100 g. boiled cereal, 2 quail eggs, 1 cucumber, canned corn, a clove of garlic, parsley and cilantro leaves. Finely chop the vegetables and herbs and combine with buckwheat and corn. Squeeze the juice out of the garlic and pour over the resulting salad. This dish contains all the vitamins and minerals necessary for life and can be included in the fasting day menu.

8. Beet salad

Beetroot salad will be indispensable for the excellent functioning of the digestive system. Cut the baked or boiled vegetable into cubes, add 30 g. chopped walnuts, 20 gr. “Zdorovye” cheese, parsley and fennel. Crush half a clove of garlic in a tablespoon of olive oil and dress the salad. Can be served as a side dish or main dish.

9. Sauerkraut salad

Favorite by all nutritionists is sauerkraut. It is especially useful with carrots and apples. Pairs well with canned corn, olives and parsley. Lactic acid bacteria, this traditional vegetable for our country, are able to restore the intestinal microflora, successfully fight gastritis and even reduce blood sugar levels.

10. Squid and bell pepper salad

Containing a large amount of vitamins, iodine, calcium, magnesium and other minerals, the king of shellfish - squid - will decorate any dish. It is very simple and quick to prepare. It is enough to immerse the cleaned carcass in salted water for 5 minutes. Then remove, cool, cut into rings. Combine with finely chopped bell pepper, olives, and lettuce. The flavor highlight will be half a ripe mango added to the rest of the ingredients. For the dressing you will need a tablespoon of soy sauce combined with 2 teaspoons of olive oil. This vitamin breakfast will provide you with energy for the whole day.

Maintaining good physical shape, successful weight loss and excellent health does not require high financial costs and a huge amount of time and effort. Any beginner who is far from culinary skill can learn to prepare dietary salads. A huge selection of cereals, nuts, vegetables and fruits can satisfy the needs of the most demanding gourmet, and everyone will choose their favorite flavor combination.

What to dress salads on pp. Dietary salads: recipes for simple and tasty dishes

The variety of available recipes allows you to avoid depression, which develops against the backdrop of a meager and monotonous menu of most diets. A salad diet can be quite varied. Dietary salads, the recipes of which are quite easy and the ingredients are available, allow you to vary the menu by replacing products. Thus, meat and fish can replace each other in many salads.

The Salad Diet offers hearty and delicious recipes using raw vegetables that are most effective for rapid weight loss. For dietary salads, recipes suggest:

• Fresh, unspoiled vegetables;
• Available and familiar vegetables (during a diet, when the body is under stress, it is highly not recommended to introduce foods that are not familiar to the body into the diet);
• Low-calorie foods.

The ingredients of many salads are interchangeable, which allows you to experiment with taste and calorie content.

One of the most popular light salad recipes is:

• Bell pepper - 1 large;
• Fresh cucumbers – 2 pcs;
• Red or yellow tomatoes – 3 pcs;
• Boiled chicken fillet – 200g;
• Cheese “Zdorovye” or feta cheese – 100g;
• Salt, pepper - to taste;
• Greenery.

Another light salad option is:

• Carrots – 1 piece;
• Fresh cabbage – 200g;
• Fresh cucumbers – 1 piece;
• Onions – 0.5 pcs;
• Boiled egg – 1 pc;
• Green apple – 1 pc.
• Salt and pepper to taste.

Video PP SALADS RECIPES 4 IDEAS | LET'S EAT AND LOSE WEIGHT FOR SUMMER!

I offer a delicious way to prepare chicken for salad, which will make healthy dishes even tastier. The benefits of pineapple and corn need no introduction, they will add a slight sweetness to the taste. The basis of the salad is Chinese cabbage (kimchi). It contains a lot of vitamins A, C and B. Preparing the salad is simple and quick.

This dish can be eaten on.

Fits

Ingredients:

• Egg salad with cucumber is a very light dish that will decorate any holiday or everyday table. The dish will please everyone in the household.
• 3 medium cucumbers;
• 5 boiled eggs;
• 2 cloves of garlic;
• 250 g hard cheese;

Preparation:

1. Peel the cucumbers and cut into semicircles.
2. Boil hard-boiled eggs, chop finely.
3. Finely chop the garlic.
4. Grate the cheese or chop it into small cubes.
5. Mix all ingredients in a deep salad bowl and top with yogurt.

Hello, dear readers.

For proper nutrition, we need not only energy calories . Vitamins, microelements, fats, and acids play an important role in proper metabolism.

It’s impossible to list everything. I would like to choose a style of eating for myself where the best ingredients are collected in every dish.

One such valuable healthy food is tuna. And I consider diet tuna salad one of the best dishes for slimming.

Why is tuna often used in salad recipes for weight loss?

Sea veal, which is what tuna meat is called, contains about 130 kcal/100g. The numbers are very approximate, as they depend on the time of catch, the size of the specific fish and the part of the carcass that you use in the dish.

But tuna is held in high esteem not for its low calorie content, but for the presence in the fish of micro- and macroelements, iodine, potassium, iron, manganese, selenium, and organic vitamins of groups B, C, E, D.

Perhaps the highest value of tuna is its high protein content, and of course Omega-3 and Omega-6 fatty acids, which are preserved even inTo preserved.

Canned tuna in its own juice contain 88-96 kcal per 100 grams. If the fill is oil, then calories more: 190-230 kcal per 100 grams.

The exact value can be read on the packaging. The numbers vary because the fish are caught in different seas and the method of producing canned food is also not standardized.

The composition of the BJU of this type of fish from the mackerel family is interesting. There are no carbohydrates in it at all: B-59%, F-38%, U-0%.

You, of course, can object to me that salmon has the same composition of BJU and calorie value in a fresh product. But listen, have you ever heard of tuna being farmed?

No! Catching tuna is a great success and hard work. That is why it costs much more than salmon raised on a farm using feed.

And for its unique composition of benefits, tuna is a leader among low-calorie salad ingredients.

How to make a healthy tuna salad.

Any salad can be made dietary if you use a little imagination and the eye of a nutritionist. Let's look at recipes fish salads in your cookbook or on the Internet.

In salads with canned For fish, fatty mayonnaise sauce is most often used. Some puff salads include boiled rice or potatoes, which also increases the calorie content. By changing only these two points you can get a diet salad with the same name.

Replace the heavy dressing with a light one.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. If desired, you can add sesame or flaxseed, pine nuts.

The addition of such exotic products as capers and anchovies refreshes the dressing well. To make the taste of the dressing close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If in the usual recipe In salads, white rice is used; it is better to replace it with healthier brown (brown) or black. After the rice has been boiled, you can rinse it to remove excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green peas, corn, and beans.

A universal replacement for rice and potatoes for fish salad is the addition of fresh herbs of any kind.

List of ingredients that go well with tuna and with each other

I suggest you consider a selection of ingredients that go well with tuna and other canned fish.

Using fresh tuna, seared or lightly salted, as well as other fish, will give you new flavors and new salads.

• About half the volume of the salad bowlshould be lettuce leaves. It could be Chinese (Peking) cabbage. arugula, chard (baby beet leaves), lettuce, iceberg lettuce, spinach.

• A third of the salad bowl's volume(about 1/2 the weight of the dish) - tuna and vegetables (fruits), plus some carbohydrates. Such ingredients may be an apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, eggs (chicken or quail), avocado.
• Remaining salad bowl volume- These are bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make the dressing from olive or other vegetable oil. Add a little salt or soy sauce, lemon juice.

You can use juice from canned tuna If you prepared the tuna fish yourself, then after frying you can use the juice that released when the fish cooled.

• Choose what you like.
• Cut it the way you want.
• Make the dressing and “Voilà!”
• A mind-blowing low-calorie salad is ready.

Until you prepare your newest diet salad, I’ll tell you about the traditional ones.

Recipes for famous tuna salads

It would be a stretch to call the two most famous tuna salads dietary. The first is Caesar. It uses croutons (croutons) and a rich dressing.

Caesar, in addition to fatty dressing, contains hard cheese. Calorie content - this dish is about 300 kcal. per serving. Approximately 120 kcal/100 g.

The second is Niçoise salad.

It also has high calorie content due to the inclusion of boiled potatoes and boiled eggs in its composition. Niçoise salad dressing less high-calorie , but capers and anchovies add additional saltiness to the salad.

This means they will retain fluid in your body for a long time.

However, not trying such dishes would be unfair to their worldwide fame. Just control yourself, in the sense of eating a little, enjoying it slowly.

Caesar with tuna

Ingredients for Caesar salad:

• Canned tuna - small can (85 g).
• Lettuce leaves (Iceberg or Romaine) - 250 g
• Parmesan cheese (or any hard one) - 30 g
• Chicken egg - 2 pcs
• Tomato (cherry) - 6 pcs
• Toast bread (white, stale) - 2-3 slices.

For Caesar dressing:

• Olive oil – 50 grams;
• Lemon – 50 grams;
• Garlic - 1 clove
• Worcestershire sauce - 6 ml;
• Raw egg - ½ pc.
• Add salt to taste.

For Caesar salad, you need to make large cubes from crustless white bread and dry them in the oven. In the original, the bread is fried in olive oil until crispy.

Thus, even at this stage, we reduce the calorie content of the dish by refusing to fry it. Place iceberg lettuce leaves, cherry tomatoes, pieces of fried or canned tuna on a plate.

Garnish with boiled egg slices and croutons. Use a vegetable peeler to cut thin strips of hard cheese. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. The serving can be additionally decorated with lemon, anchovies and olives.

Niçoise with tuna

For Niçoise salad, you need to boil fresh or frozen green beans. Cook “al dente”, which means not until fully cooked.

The beans should cool quickly. It is better to do this in cold water with ice. Then the bright green color will remain.

The classic Niçoise salad contains boiled potatoes. For a dietary option, you can replace it with carrots, cut into petals (in thin slices using a vegetable peeler) or omit this ingredient altogether.

Lettuce leaves are placed on a dish. On top of it are beans and potatoes. The composition is completed with a boiled egg and cherry tomatoes.

Capers and anchovies can be placed on a dish or used to make sauce. Watch the video for two cooking options and choose which one you like best.

Salads with seafood

If you want to lose weight and get a toned figure, then the Mediterranean style of eating will help you with this.

The basis of this diet is vegetables, fruits, olive oil and seafood. Adding squid salads to your diet , mussels and shrimp, you will get healthy protein without any fat or carbohydrates.

In addition to the benefits, it is also very tasty. This salad can be a complete meal for dinner.

Do not forget that an athletic figure does not come from eating the right foods alone. Physical activity is a must.

Otherwise, after losing weight, you will find sagging skin and other unpleasant aspects.

Salad as a complete food for slimming people

A salad made from fresh produce will add vitamins and microelements to your diet. Try to use minimally boiled and canned ingredients in their preparation.

Then your diet will be balanced. This delicious diet will help you on your way to being slim.

It’s not at all necessary to look for interesting recipes on the pages of fashion magazines. You need to take the ingredients you have from the list that I have already recommended to you in this article above and create a complete dish from them.

Perhaps your salad will receive the highest approval from our readers. Share yours recipes and write your reviews in the comments. Share this article with your friends in social groups.

Always in touch

Vitaly Sorokin

Among those who want to keep their body in an attractive physical shape, the abbreviation PP stands for proper nutrition. Proper nutrition means a balanced diet, which, together with training, helps you lose weight and achieve the desired volume. Daily balance of KBZHU is your key to weight loss and a beautiful body.

Salads play an important role in PP, but they must be the right healthy salads. That is why PP salads do not contain mayonnaise and foods saturated with harmful fats and carcinogens. On the contrary, the PP salad contains only the most useful healthy foods, rich in protein, vitamins, and minerals. Below you can find a selection of healthy tuna salad recipes.

Diet tuna salad

The combination of healthy proteins with equally healthy vitamins and antioxidants contained in tomatoes makes tuna salad without mayonnaise an excellent stand-alone dish.

Ingredients:

• Fresh cucumbers - 3 pcs.;
• Canned tuna - 90 g;
• Tomatoes - 130 g;
• Bell pepper - 110 pcs.;
• Boiled eggs - 2 pcs.;
• Onions - optional;
• Olive oil - 2.5 tbsp. l.;
• Lemon juice - 2 tbsp. l.;
• Soy sauce - 30 ml;
• Flax seeds - 1 tsp.

Cooking method:

1. Cut several fresh cucumbers into arbitrary small pieces. If the cucumbers have thick skin, it is better to remove it with a vegetable peeler.
2. Combine cucumbers and other chopped products in one container. Remember that the list of these ingredients directly depends on the season.
3. Place canned tuna from the can with vegetables and eggs.
4. Now start making the salad dressing. In a bowl, lightly whisk the olive oil, lemon juice, and soy sauce. You can also add mustard to the dressing for a sharper taste.
5. Mix the salad carefully with a spoon.
6. Place tuna salad in a wide plate, and place boiled eggs, cut into slices, around it. The recipe uses chicken eggs, but if you have quail eggs, use them. The final touch is ground flax seeds, sprinkle them on top of the diet tuna salad.

Salad with tuna

We present to your attention the ideal salad for a pp dinner. It can complement chicken breast or vegetables. Despite its low calorie content, the salad is very filling.

Ingredients:

• Tuna 1 pc.
• Onions 2 pcs.
• Potatoes 5 pcs.
• Pickled cucumbers 6 pcs.
• Refined sunflower oil 100 ml
• Extra salt 2 pinch
• Bay leaf 2 pcs.
• Black peppercorns 6 pcs.

Cooking method:

1. Cook the potatoes until done. Cut the fish into pieces, 1 onion, add bay leaf, peppercorns, fill with cold water and also cook until the fish is ready.
2. Finely chop the onion and then pour boiling water over it. Cut the cucumber into cubes.
3. We also cut the boiled potatoes into cubes. Grind the boiled fish, remove the bones from it.
4. Mix fish, cucumbers, potatoes, onions, salt and season with sunflower oil.

Tuna and avocado salad

Ingredients:

• canned tuna (without added oil) - 1 can,
• lettuce leaves and parsley - to taste,
• 2 chicken eggs (or 4 quail),
• red onion - ½ head,
• medium sized avocado - 1 pc.,
• tomatoes - 1 pc.,
• olive oil,
• salt, pepper - to taste

Cooking method:

1. Wash the vegetables, boil the eggs. Then clean everything and cut into slices. The greens can be torn by hand.
2. Place everything carefully on a large dish, add seasonings, and lightly season the salad with olive oil.
3. Bright, satisfying, but at the same time light, very delicate salad with tuna and avocado is ready.

Salad with tuna, beans, feta and vegetables

Ingredients:

• Iceberg lettuce – 100 g
• Canned white or red beans - 100 g
• Feta cheese - 100 g
• Canned tuna - 1 can
• Tomato - 1 pc.
• Red bell pepper - 0.5 pcs.
• Cucumber - 1-2 pcs.
• Olives or black olives - 7-10 pcs.
• Fresh dill - a few sprigs*

For refueling:

• Olive oil - 2 tbsp.
• Lemon juice - 1−2 tsp.
• Chopped garlic - 1 clove
• Salt - to taste
• Ground black pepper - to taste

Cooking method:

1. To prepare a salad with beans and vegetables, prepare the ingredients. Wash vegetables and dry.
2. For the dressing, mix olive oil, lemon juice, minced garlic, salt and pepper until smooth.
3. Cut the bell pepper into thin strips. Cut the tomatoes into small slices.
4. Also cut the cucumber into small slices. Chop fresh dill very finely.
5. Cut the feta into small cubes. Place all ingredients in a deep bowl
6. Also cut the olives into thin slices. Dress the salad, add salt, pepper, and mix. Cut the iceberg lettuce into thin strips or tear into small pieces by hand. Place lettuce leaves on the bottom of a serving dish.
7. Place the dressed salad on top. Garnish with feta and serve.

Salad with tuna and vegetables

Ingredients:

• Peking cabbage - 3 pcs. large sheets
• Salad - 2 pcs. iceberg leaf
• Tuna - 1 pc. jar
• Olive oil - 2 tbsp.
• Cherry tomatoes – 150 g
• Sweet pepper - 100 g
• Grain mustard - 1 tsp. French
• Red onion – 50 g
• Cucumber – 100 g
• Mixed peppers - to taste
• Garlic - 1 tooth.
• Lemon juice - 2 tbsp.
• Salt - to taste
• Sugar - 1 tsp. no slide
• Chicken egg - 2 pcs.

Cooking method:

1. Boil the eggs until hard-boiled, about 10 minutes. Then fill them with cold water.
2. Rinse the lettuce leaves, cut or tear them with your hands. Thinly remove the skin from the cucumber. Cut into circles or halves. Select the core from the pepper, remove the seeds from the pepper, and cut it into small strips. Peel the onion and cut into feathers.
3. Let's fill. Squeeze lemon juice - two large tablespoons. Clean then pass through special press a clove of garlic. Place garlic, mustard, lemon juice, a pinch of salt, sugar and olive oil in a bowl or mug. Mix everything thoroughly until smooth. Peel the eggs and cut them into slices.
4. Lightly mix all the vegetables and lettuce into a large bowl. Add a little salt.
5. Place the vegetable and salad mixture on a large serving plate and pour the dressing evenly over it. Place tuna and egg slices on top.

Tuna and Chinese cabbage salad

Ingredients:

• Beijing cabbage - 1 pc.
• Tuna in its own juice - 2 jars,
• Pitted olives - 1 jar
• Eggs - 3 pcs.
• Green onion
• Refueling:
• Olive oil,
• soy sauce,
• lemon juice

Cooking method:

1. We cut out the seals from the cabbage, cut them into strips of about 2 cm. Chop the onion finely.
2. Tuna, mash with a fork, or you can buy it specifically for salad. Cut the olives in half lengthwise.
3. Boil the eggs and cut them using an egg slicer. Mix all the ingredients. Before serving, make the dressing.

PP tuna salad

Ingredients:

• Canned corn – 150 g
• Canned beans - 150 g
• Cucumber – 200 g
• Tuna – 150 g
• Ground allspice – 5 g

Cooking method:

The ingredients are very simple: canned corn, red beans, tuna (can be used in oil, but for me it’s too fatty, I use it in its own juice). Also cut the cucumber into strips.

You can season with oil or add lemon juice. I don't add salt. I add ground black pepper. It turns out very tasty.

Corn salad with tuna and pickles

Ingredients:

• corn 1 can
• 1 can canned tuna
• chicken eggs 2 pcs.
• pickled cucumbers 100 g
• onion 0.5 pcs.
• sour cream to taste
• greens to taste

Cooking method:

1. Let the eggs boil hard. Drain the tuna can, place it in a bowl, then mash it with a fork. Drain the can of corn and mix it with the tuna.
2. Chop the cucumbers and onions as you like. Scald the onion with boiling water, drain the water and add everything to the bowl.
3. When the eggs are cooked, cut them into the salad and mix everything. If desired, season the salad with sour cream and chopped herbs.

Salad with canned tuna, cheese and tomatoes

Ingredients:

• 1 can canned tuna
• 2 tomatoes
• 150 g feta cheese
• 1 cucumber
• 1 small bunch of arugula
• 3 green onions
• 2 sprigs of dill
• 2 sprigs parsley
• 3 tbsp. l. cold pressed olive oil
• 1 tbsp. l. lemon juice
• 1 pinch ground black pepper

Cooking method:

1. Cut the tomatoes crosswise, pour boiling water over them, then pour cold water over them and remove the skins. Cut the tomatoes into small cubes. Also cut the cheese and cucumber into small cubes.
2. Wash the arugula, dry it and tear it with your hands. Finely chop the green onions. Drain the filling from the tuna and mash it with a fork.
3. To make the dressing, lightly beat the butter with lemon juice and pepper. Place a layer of arugula evenly on the bottom of a transparent salad bowl, then a layer of tuna. Layer layers of cucumber, cheese, green onions, and tomatoes on top.
4. Pour the dressing over the salad and let it sit for 20-30 minutes. Garnish with herbs and serve.

Salad with cottage cheese and tuna

Ingredients:

• Spinach and arugula (mixture) - 20 g
• Canned tuna in its own juice – 52 g
• Cottage cheese 6% - 150 g
• Sunflower seeds - 3 g

Cooking method:

1. Wash spinach and arugula and dry.
2. Place greens, tuna and cottage cheese in a deep plate. Mix well.
3. Sprinkle the prepared salad with cottage cheese and tuna with sunflower seeds.

Salad with tuna and seaweed

When eating properly, it is very important that the evening meal is light, since at night the body should rest fully and not waste its time digesting heavy food. But it is not recommended to go to bed hungry. Therefore, a proper nutrition dinner should be light and satisfying.

Ingredients:

• canned tuna - 1 can;
• seaweed - 200 g;
• chicken eggs - 3 pcs.;
• parsley - to taste;
• fresh dill - to taste

Cooking method:

1. The first thing you need to do is mash the tuna with a fork in a bowl. When choosing canned food, pay attention to the composition; take a natural product without salt, in its own juice. Tuna, like other fish, helps to get rid of extra pounds. The zero carbohydrate content and large amount of protein in tuna will have a beneficial effect on your figure, without compromising its taste.
2. The next layer in the salad is seaweed. Another ideal nutritional product for losing weight and improving overall health. This low-calorie brown seaweed has the property of swelling in the stomach, providing a feeling of fullness for a long time after eating it.
3. Eggs, a protein product, are also good to eat for dinner. Ideally, you can add only whites to the salad, but I find it much tastier with yolks)) Place the chopped eggs in a layer on the seaweed.
4. Place a final layer of chopped herbs on the eggs - dill, parsley, green onions. Greens will saturate our body with minerals and vitamins, and having the ability to cause the secretion of digestive juice will facilitate the digestion of food.
5. Due to the juicy tuna and salty seaweed, we don’t add salt to the salad or season it with anything. You can just sprinkle it with lemon for a little extra spice.

• It is better to cut raw vegetables on a plastic board, as a wooden one absorbs the juice.
• It is better to immerse fresh vegetables, herbs and fruits in already boiling water, as vitamins are better preserved.
• It is not advisable to add lemon juice or vinegar to a salad with tomatoes; the taste may be spoiled.
• To add to the salad, raw onions should be finely chopped and lightly scalded with boiling water.
• Coarsely chopped vegetables lose less nutrients and vitamins.
• Vegetable dishes are best served immediately, otherwise they lose nutrients.
• Freshly frozen vegetables should be immediately placed in boiling water to retain more nutrients.
• Sorrel is very poorly preserved, so it is best to use it on the day of collection.
• Parsley can be rinsed not with cold water, but with warm water. This will make it even more flavorful.
• Parsley, celery and dill are best cut rather than chopped; Chopped greens quickly release and lose aromatic substances.
• A few drops of fresh lemon juice added to frozen vegetables and fruits gives them freshness and juiciness and improves their taste.
• Lemon balm is used fresh for preparing vegetable salads, vegetable sauces and soups.
• Wilted lettuce leaves can be refreshed by keeping them in warm water for 15 minutes.
• Withered dill, celery and parsley will become fresh again if you put them in water with vinegar for an hour.
• Parsley, dill and mint stay fresh for several days in dry weather if they are placed in a tightly sealed dry container.

Canned tuna is one of the most popular seafood products, the popularity of which is due to its rich composition. Fish contains vitamins A, B1, B6, B9, E, PP, minerals: calcium, sodium, magnesium, phosphorus, iodine, iron. The energy value of the product per 100 grams is 138 kilocalories, so it can be eaten by people who are on a diet.

WEIGHT LOSS STORIES OF STARS!

Irina Pegova shocked everyone with her weight loss recipe:“I lost 27 kg and continue to lose weight, I just brew it at night...” Read more >>

Vegetable salad

Calorie content - 78 kcal. BZHU (per 100 g):

List of ingredients:

• tuna, canned in its own juice - 185 g;
• cherry tomato - 5 pcs.;
• quail egg - 3 pcs.;
• red onion - 1 pc.;
• cucumber - 1 pc.;
• Iceberg salad - 100 g;
• olive oil - 2 tbsp. l.;
• salt, ground black pepper - to taste.

Step-by-step preparation:

1. 1. Wash and dry tomatoes, cucumber and iceberg lettuce. Chop tomatoes and cucumber.
2. 2. Drain the oil from the tuna and place the canned food in a separate bowl.
3. 3. Boil the eggs hard, peel and cut lengthwise into two halves.
4. 4. Place iceberg leaves in a dish intended for serving salad, lightly drizzle with olive oil, sprinkle with salt and pepper. Stir lettuce leaves.
5. 5. Place pieces of tuna, tomatoes, cucumber and quail eggs in the center of the salad. Drizzle the ingredients with olive oil and sprinkle with salt and pepper. Top with thinly sliced ​​red onion rings.

Delicious and healthy dietary dishes from cauliflower - step-by-step recipes

Salad with tomatoes and corn

Calorie content - 109 kcal. BJU ratio (per 100 g):

Ingredients:

• tuna, canned in oil - 100 g;
• Fetax cheese - 50 g;
• canned corn - 80 g;
• cherry tomato - 5 pcs.;
• quail egg - 4 pcs.;
• cucumber - 1 pc.;
• red onion - 1 pc.;
• lettuce leaves - 70 g;
• lemon juice - 30 g;
• balsamic vinegar - 1 tbsp. l.;
• olive oil - 4 tbsp. l.

Step-by-step preparation:

1. 1. Wash and dry lettuce leaves and vegetables. Cut the lettuce into strips, cherry tomatoes in half. Cut the onion and cucumber into thin rings.
2. 2. Boil the eggs and cut into two halves.
3. 3. To prepare the sauce, mix the following ingredients: olive oil, balsamic vinegar and lemon juice.
4. 4. Place lettuce, cucumbers, tomatoes, eggs and onion rings in a deep bowl. Lay out the fish pieces, add corn and diced Fetaxa cheese. Pour sauce over all ingredients and mix well. Before serving, the dish can be decorated with fresh herbs.

Mimosa with tuna

Calorie content - 110 kcal. BZHU (per 100 g):

Ingredients:

• potatoes - 4 pcs.;
• chicken egg - 4 pcs.;
• carrots - 3 pcs.;
• light dietary mayonnaise - 250 g;
• onion - 1 pc.;
• dill - 1 sprig;
• salt - to taste.

Step-by-step preparation:

1. 1. Boil potatoes, carrots and eggs and grate them.
2. 2. Place half a portion of potatoes on a dish and spread mayonnaise on top.
3. 3. Mash the canned tuna with a fork or finely chop. Place a layer of tuna and coat it with mayonnaise.
4. 4. The next layer is finely chopped onions, then potatoes, carrots, grated egg whites and yolks. Each layer must be coated with mayonnaise so that the salad is well soaked and not dry.
5. 5. Decorate the finished salad with finely chopped herbs and place in the refrigerator for several hours to soak.

Instead of low-calorie mayonnaise, you can use yogurt salad dressing.

Potato salad

Diet salad with tuna and potatoes is a simple and tasty dish for a diet lunch or dinner.

Spinach in salad is a popular product for weight loss. It is rich in vitamins and minerals that are beneficial to the human body.

Calorie content - 69 kcal. BJU ratio (per 100 g):

List of required products:

• boiled potatoes - 250 g;
• canned tuna - 200 g;
• spinach leaves - 30 g;
• cherry tomato - 5 pcs.;
• natural yogurt - 50 g;
• salt, ground black pepper.

Step-by-step cooking recipe:

1. 1. Cut the boiled potatoes into slices, cut the tomatoes in half.
2. 2. Drain the oil from the tuna and mash the canned food with a fork.
3. 3. In a deep bowl, mix spinach, potatoes, tuna and tomatoes. Season all ingredients with salt and pepper, then season with natural yoghurt. Mix the salad well.

Place the finished dish in portions and, if desired, garnish with fresh dill or parsley.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Diet tuna salad is a real godsend for those who are losing weight, adhering to a healthy diet, and who want not to deny themselves tasty and satisfying dishes.

Such salads always turn out tasty, healthy, low-calorie, light and nutritious. There are many different recipes for tuna salads; such dishes are suitable for many diets and will fit perfectly both on a holiday table and on an everyday basis. In this article we will look at salad recipes that can be prepared quickly and without the use of exotic ingredients.

Tuna is rich in vegetable protein and contains a minimal amount of fat. For 100 gr. weight it contains on average 22 grams. protein, in this it is not inferior to beef, and the calorie content is only 139 kcal. Tuna contains many vitamins and beneficial microelements, such as Omega-3 fatty acids, phosphorus, iron, magnesium, calcium, which makes this product a popular ingredient in dietary dishes and proper nutrition.

If you don’t like the taste of canned tuna in its own juice, you can cook it yourself, for example, steam, boil or bake. In this case, you will kill two birds with one stone if you eat part of the fish hot for lunch with a healthy side dish, and prepare a salad for dinner from the second part of the seafood. With such a diet, losing weight won’t take long!
But under no circumstances fry fish; during frying, it will absorb oil and become a harmful dish for weight loss. No food fried in oil can be included in a proper nutrition recipe.

When choosing canned fish, be sure to pay attention to the composition; it should be cooked in its own juice, without adding oil and tomato sauce - these are the additives that make the fish fatty and prevent us from losing weight. If the ingredients include fish, salt and spices, go ahead and take it, just don’t forget to look at the expiration date.

Canned fish in its own juice contains a sufficient amount of salt, so we advise you not to add salt to the salad during the preparation stage. We recommend adding spices to taste in a portioned dish.
Bon appetit!

Recipe 1: With eggs and cucumber

Calorie content of salad: 86 Cal/100 g.

Ingredients:
Tuna (canned in its own juice (boiled, baked, steamed) - 200 gr.
Boiled chicken eggs (you can use quail eggs, but in larger quantities) - 3 pcs. (170 gr.)
Fresh cucumber - 1 pc. (200 g)
Onions - 1 pc. (50 years)
Natural yogurt 0% – 50 ml.
Greens (dill, onion) - 50 gr.

Step by step recipe:
1. Cut the fish into small slices
2. Cut cucumber and eggs into cubes
3. Onion in half rings.
Add the dressing, mix gently, place on a dish and decorate with herbs.

Recipe 2: With tomatoes

Calorie content: with quail eggs: 58.1 kcal/100 g.
With chicken eggs: 60.6 Kcal/100 g.
Ingredients:
Lettuce or Chinese cabbage - 1 bunch of lettuce, or half a small head of Chinese cabbage - (300 gr.)
Green onions - 1 bunch (50 gr.)
Canned tuna without oil, 1 can
Tomatoes - 3 pcs. Medium size (200 gr.)
Quail egg – 8 pcs (100 g), or chicken egg 2 pcs. (120 gr.)
Lemon - ¼ pc. (40 gr.)
Olive oil - 1 tbsp. Spoon (15 ml.)
Soy sauce (optional) - 1 tbsp. Spoon (15 ml.)

Step by step recipe:
1. Wash the lettuce leaves well, tear them into arbitrary pieces with your hands and place on a dish.
2. Cut the tomatoes into large slices. Cut quail eggs into halves, if using chicken eggs - into quarters. Place tomatoes and eggs on lettuce leaves.
4. Cut the fish into large pieces and place on top
5. Mix olive oil with lemon juice, you can add soy sauce if desired, and dress the salad without stirring.
6. Finely chop the green onions and decorate the finished dish

Recipe 3: Mimosa without mayonnaise

Ingredients:
Tuna in its own juice – 1 can (200-250 gr.)
chicken eggs - 4 pcs. (250 gr.)
Carrots - 2 pcs. (250 gr.)
Onions - 1 pc. (100 gr.)
Natural low-fat yogurt - 4 tbsp. (60 ml.)
Soy sauce - 2 tbsp. (30 ml.)
Calorie content: 87 Kcal/100 g.
Step by step recipe:
1. Pre-boil eggs and carrots
2. Separate the whites from the yolks.
3. Three carrots, whites and yolks on a coarse grater. Separate the tuna from the bones and shred with a fork. Mix low-fat natural yogurt with soy sauce.
4. Lay out in layers: whites, tuna, onions, carrots, yolks
5. Coat each layer, except the top one, with sauce.

Recipe 4: With corn

Ingredients:
Canned tuna in its own juice – 1 can (200 gr.)
Corn – 1 can
Pitted olives - half a jar
Tomatoes – 2-3 pcs. medium size
Salad - bunch
You can add fresh carrots
Lemon juice
Olive oil
Step by step recipe:
1. Wash the salad, tear it with your hands and place it on a flat dish.
2. Wash the tomatoes, cut into large slices, place on a plate
3. Place corn, olives,
4. Chop the tuna and add to the rest of the products.
5. Mix lemon juice with olive oil and season the salad without stirring.

Video recipe for preparing dietary salad with tuna Nicoise