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~ Super-Easy Light & Skinny Tuna or Chicken Salad ~

IMG_4357Tuna salad and chicken salad -- they're two of my favorites.  Tuna I have on-hand in my pantry all the time, chicken breast I have leftover on a regular basis.  Tuna or chicken salad is nothing fancy -- and it's ertainly not gourmet.  Just a quick and easy-to-make lunch made from ingredients you most-likely have on hand in your pantry -- and it'll keep you smiling all afternoon too.  Why? Because besides being loaded with fat-free protein (from tuna packed in water or the meat from leftover chicken breasts, plus hard-cooked eggs), it's filling and packed-full of flavor (from all the wonderful spices in your favorite "lite" Italian dressing).  There's more. It's light -- a refreshing break from calorie-packed carbohydrates.  It's never to early to "think Spring".

Filling, packed-full of flavor & texture -- & light on calories too:

IMG_43321  12-ounce can packed-in-water Starkist albacore tuna, well-drained and chunked, or, 12-ounces meat from leftover poached or roasted chicken breast, pulled into bite-sized pieces

3  ounces diced celery (about 1/2 cup)

2  ounces diced yellow or sweet onion (about 1/3 cup)

1/2  teaspoon coarse-grind black pepper

2  extra-large eggs, hard-cooked, peeled and chopped

6-8  tablespoons Wishbone light Italian salad dressing

IMG_4333 IMG_4333 IMG_4333 IMG_4333 IMG_4333 IMG_4333~Step 1. To make the tuna salad, open and place the tuna on a paper-towel-lined plate, long enough to drain all excess liquid, 3-4 minutes.  Using your fingertips, pull the tuna into bite-size pieces, transferring them to a medium bowl as you work.  If making chicken salad, use your fingers to pull the breast meat into bite-sized pieces. Dice the celery and onion, adding them to the bowl with the tuna.  Add the black pepper and six tablespoons of the light-Italian dressing.  Using a large rubber spatula, gently fold the mixture together, to thoroughly combine.  Add the chopped hard-cooked eggs.  Using the same spatula, gently fold the eggs into the mixture.  Refrigerate tuna salad until well-chilled, 2-4-6 hours or overnight.  Once chilled, give it a taste and add additional Italian dressing if desired.

Try it in my Super-Easy Skinny Tuna Salad Pita Sandwiches:

IMG_4367Super-Easy Light & Skinny Tuna or Chicken Salad:  Recipe yields 4 cups tuna or chicken salad.

Special Equipment List: paper towelsls; cutting board; chef's knife; large rubber spatula

6a0120a8551282970b0278806a4c30200dCook's Note:  Occasionally my dad would fix his version of tuna salad. On a large platter, he'd make a bed of soft lettuce leaves, then add a layer of tomato slices followed by a sliced cucumber.  He'd scatter a lightly-drained can of chilled tuna-packed-in-oil over the veggies, followed by a few dollops of cottage cheese.  His creation ended with a sprinkling of salt and black pepper. Mom would make some rye toast, put a pitcher of iced tea on the table and lunch was served.  It wasn't fancy, but our family of four loved it. Try my twist and mixed-up version of Dad's deconstructed tuna salad:   ~ Lighten Up w/a Refreshing Tuna-Mac Garden Salad ~.  It goes without saying, this recipe can be made substituting chicken breast for tuna too!

"We are all in this food world together." ~ Melanie Preschutti

(Recipe, Commentary and Photos courtesy of Melanie's Kitchen/2022)


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