Healthy Tuna Salad & Veggie Dip - Made Fit TV - Ep 43

April 8th, 2009 | | Email This Post Email This Post |

Mayonnaise has become a staple in the average American’s diet - which is a scary reality.  The mayonnaise alone isn’t the scary thing; It’s the fact that many recipes the general public finds appealing (tuna salad, potate salad, burgers, vegetable dip, sandwiches) consist of this fatty condiment.

In my opinion, if I’m going to eat 100 calories and 11 grams of fat of something, you bet it’s not going to be wasted on one measly tablespoon (which is one serving) of mayo.  Yuck!  I’d rather eat a cookie!  Sure, you can switch to “light” mayo, but there are other options out there.  How about fat-free cream cheese?

I am a huge advocate for fat-free cream cheese as a substitute for dips, dressings, and condiments.  Of course, the majority of your nutrition should consist of foods that are whole and natural.  But making substitutions in moderation is part of a healthy lifestyle.

Check out this week’s Made Fit TV episode to see my recipe’s for a healthier and leaner way to enjoy your Tuna Salad.  And if you’re not one who’s a fan of vegetables without drowning them in dip, try my modified recipe for a fat-free, protein-packed veggie dip!  I’ve brought to parties for years and no one can tell the difference!  You can also print them off below and save them for future reference.

Healthy Tuna Salad

Serving Size: 1/2 cup

Servings per recipe: 2

Ingredients: 1 cup drained chunk light tuna in water, 1 tbsp mustard, 2 tbsp fat-free cream cheese, 1 oz. chopped carrots, 1 oz. chopped seedless cucumbers, 1 tsp dillweed, salt, pepper

1.) Drain & rinse the can of tuna to eliminate added sodium

2.) Put the tuna in a medium bowl and flake with a fork to make small peices

3.) Add in the mustard and fat-free cream cheese, mixing it until even

4.) Chop up the carrots, cucumbers, and any other vegetables of your choice and mix it in the tuna

5.) Sprinkle in the dillweed, salt, and pepper to taste and mix well

6.) Serve on whole grain bread, whole grain crackers, or by itself!

Nutrition info: 1 serving = 145 calories, 1g fat, 4g carbs, 1g sugar, 28g protein

Fat-Free Vegetable Dip

Serving Size: 2 tbsp

Servings per recipe: 16

Ingredients: 16oz. fat-free cream cheese, 1 packet ranch dip powder mix

1.) Empty the fat-free cream cheese into a medium bowl

2.) Pour in the ranch dip powder mix and wisk together until smooth

3.) Scoop into a bowl, cut up raw veggies, and enjoy!

Nutrition info: 1 serving = 35 calories, 0g fat, 3g carbs, 1g sugar, 4g protein

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  • MaiCarInMtl

    The dip - OMG a great way to make the man have some dairy without him knowing! Thank you!
    Also, I do something similar with tuna (except I just drizzle a small amount of olive oil on instead of adding in some cream cheese) and I LOVE to have it with 3-4 melba toast - I get to satisfy my "crunchy" craving at the same time. I think I know what I'm having for lunch tomorrow!

  • Glad you like it! Olive oil is another great idea. Hope the husband doesn't suspect ; )

  • JennNicholle

    NUMMY! I literally just went to the store to pick up the fixings for the vege dip... the guys I work with think I'm crazy and won't try it, their loss :-D Tuna salad tomorrow... Thank you Jenny for helping me mix it up during my time away from home!

  • Over time they will see how much you enjoy being healthy and eating right that they will eventually follow suit : ) It took over 3 years before I started oft rub off on my in-laws, LOL!

  • Samantha Christenson

    Hi Jenny, AlaskaOm from Bridefit. Just wanted to let you know that I actually thought about your podcast this last time that I was making my tuna salad. I normall leave out any mayo due to fat and only add a low sodium sweet relish. Cream cheese was an interesting suggestion, due to not eating dairy I added Toffutti Better than Cream Cheese and it was awesome. Unfortunatly, it through my portion out of control due to being so good, I couldn't put it down.

  • Robyn Durst

    I just made the tuna salad and it was great! Even my husband Nick liked it, and he usually drenches his tuna in mayo. Thanks for another great meal option!

  • Tracey

    Thanks for getting back to me!

    Can't wait for you to write about the difference between off season and on!!

  • kmself

    Jenny, another great mayo sub is yoghurt. I use this on sandwiches, for tuna or salmon salad, and pretty much anything else.

    With the creamy (and low-/non-fat) yoghurts you can find at Trader Joe's and elsewhere (Greek and "cheese" yoghurt especially) the texture is really great.

    Yoghurt, lemon, dill, a dab of olive oil, and maybe some garlic, for a quick Greek or Mediterranean flavor.

  • admin

    Hey Karsten, good to hear from you. Hope you had a good Easter! Right on with the Yogurt... I love Tzatziki. I made some a few months ago for grilled chicken pitas. I want Olga's now.

  • Tracey

    Love this!! Keep the recipes coming! I also loved that you show the brands you use because nutritional info can vary greatly from brand to brand.
    BTW: What is your favorite protein powder??

  • You're so very welcome, Tracey! My protein powder selections vary when I'm not competing. I just buy whatever chocolate whey blend or isolate that's on sale & that's low in fat & carbs, no sugar. Whey is easier on digestive system verses soy or casein.

  • Vic

    Great ideas on the tuna. I'm trying it tonight for dinner. This is my first visit to your site and I love it. I was able to log in for your live show today with Pete Thomas and it was just great. Thanks for having him on and keep up the good work.

  • good work u r thinking is very nice and work all grate

  • Great post Jenn! The substitution method to eating works and the substitution is definitely healthier and usually tastes pretty good too! Keep up the great work!

  • How about fat free cottage cheese???

    I mixed 2 TBS of Fat Free Cottage Cheese with 3oz chicken in my magic bullet and voila! Chicken Salad! I put it over spinach greens. It was very creamy!

    YUM...try it.

  • Yes, this sounds excellent, Jenn! I'm usually not a fan of canned chicken, but maybe I will be after I try this : )

  • Linda

    thanks to Chris's facebook posts, I will be checking out this site more often. I work out regularly and eat very healthy but know I need options to change up both - same ol' gets boring. So - then I did I got braces and found I can't live off of my standard fage and protein shakes without the chicken, salads, and steak meals! Since I dislike all things mayo/ranch/cream related, I used to mix tuna just with spicy mustard but I bet the cream cheese will give it more beef and flavor. thanks!

  • I have done tuna with just mustard instead of mayo and I still like it. I did like the veggie dip better though cause the ranch is delicious.

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