Recipe: Tuna Salad Stuffed Avocado
A perfect lunch with a ton of healthy fat and protein to keep you feeling full all afternoonJune 3, 2013
Meals in edible bowls are my favorite kind of meal to prepare. For the most part, they don’t require a lot of prep work or clean up, and you leave the dining table feeling completely satiated. For example, pitted avocados are a perfect savory fruit for housing lean protein mixtures. With the summer heat upon us, you don’t want to use the oven or the stove-top if you can avoid it. Why not create a perfect cold salad with an avocado half as the bowl?
Avocados are available year around, but the most common variety is the Hass avocado. Avocados are a great source of fiber, potassium, and vitamins C, K, folate, and B6. Sure, avocados are high in fat, but we’re talking healthy monounsaturated fat. They also contain a ton of minerals: copper, iron, phosporus, and magnesium for example. Avocados are considered heart-healthy and have been known to help aid in lowering cholesterol and control blood pressure. In other words, avocados are a super fruit you should be incorporating into your diet!
Now typically, cold summer salads involve a high content of fat in the form of mayonnaise, ranch dressing, creams and/or other high oil condiments. Additionally, white pasta often serves as the base. Basically, we’re talking cold pasta salads with zero nutritional value. Instead, I chose to create a ‘skinny’ tuna salad with not a lot added to it. Tuna is a great lean protein. It’s high in vitamins (B3 (niacin), B6 (pyridoxine) and B1 (thiamin), minerals (phosphorus, potassium, and magnesium) and omega-3 fatty acids. Omega-3 fatty acid has been shown to have anti-inflammatory and cardiovascular health benefits. Tuna also has very little saturated fat. I also threw in a hard boiled egg (or two) for some texture and flavor.
Please note: if you have a total aversion to tuna (some people do), just substitute chopped chicken breast or mashed chickpeas.
2 Large Hass Avocados (sliced in half and pitted)
1 can chunk albacore tuna
1 large celery stock (chopped)
1-2 hard-boiled egg white (chopped)
1 tablespoon extra virgin olive oil
garlic powder and pepper (to taste)
Mix all ingredients together in bowl. Remove some of the avocado flesh to create more room for salad stuffing action! Stuff avocado halves with tuna salad mixture and serve cold.
Yields: (4) Tuna Salad Stuffed Avocado Halves