Recipe by Monica Puri Bangia
This light and very tasty take on tuna salad comes from Sharing Plate, the inspiring food blog by cooking coach Monica Puri Bangia — an incredibly versatile chef who studied at the French Culinary Institute in New York City.
Monica makes her home in northern New Jersey, about 15 miles west of Manhattan, and creates simple, palate-pleasing dishes with superior, healthy ingredients. Here's what Monica said about this recipe, which makes enough tuna salad for two servings:
"I love tuna salad, especially made with lots of mayonnaise — but then I saw how many calories one tablespoon has. Can you guess? A whopping 90 calories!"
"Instead, I used one of my favorite ingredients, Greek yogurt, to which I added Dijon mustard, sweet pickled relish, and jalapeños. I love the sweet, salty and spicy combination. I added lots of black pepper and some salt. The idea was to add lots of flavor so I wouldn’t miss the mayo — and I didn’t!"
"The tuna was delicious, especially with the tamarind (or Worcestershire, as explained in the directions) vinaigrette drizzled on top. I was happy to eat a healthy yet satisfying lunch."
- One (6 oz) can tuna, either packed in water or in olive oil, liquid squeezed out
- ¼ cup non-fat Greek yogurt
- 1 teaspoon Dijon mustard
- Dash of hot sauce (optional)
- 2 teaspoons sweet pickle relish
- 1 teaspoon chopped pickled jalapeños (optional)
- Mix of salad greens, julienned carrots, cherry tomatoes, etc.
- 1 teaspoon tamarind concentrate*
- ½ teaspoon Dijon mustard
- 1 teaspoon honey
- 1 tablespoon white wine vinegar
- 1 tablespoon organic extra virgin olive oil
*If you don’t have or can’t find tamarind paste, you can use the same amount of Worcestershire sauce (1 teaspoon), which typically contains tamarind. Because Worcestershire sauce also contains vinegar, you may want to reduce the amount of vinegar by one-half (i.e., ½ tablespoon instead of 1 tablespoon).
- Add the tuna to a small bowl and add the yogurt, mustard, hot sauce, relish, jalapeños and salt. Mix well and check for seasonings. Keep aside.
- Prepare to platter with a mix of greens, carrots, etc. Add half of the tuna salad on top and drizzle with tamarind vinaigrette.
Tamarind or Worcestershire vinaigrette directions
- Add the tamarind concentrate or Worcestershire, mustard, honey, white wine vinegar and salt to a small bowl.
- Drizzle the olive oil into the mixture while whisking, until it is emulsified.
- Pour on to of the tuna and green salad.