Tuna is a great source of protein. It's high protein/low fat and ideally I'd have it in my diet every day. However, it's bland and gets gross after a while IMO. I am forever trying to come up with ways to eat it that don't compromise the great macro values, i.e. I LOVE tuna salad but all the mayo makes it an unrealistic meal for me. So, here's my latest:
- 1 'large' can of tuna (preferably solid white albacore) - I can't remember the exact size, but I get them at Costco (their own brand) and they're larger than the regular cans you buy in the supermarket. A whole can provides roughly 40g protein and 3g fat.
- 1 medium baked potato
- 1/4 cup low fat shredded cheddar or Mexican cheese blend
- 1/4 cup nonfat sour cream
Bake the potato (microwave for 5-6 mins). Mash the baked potato (I leave the skin on) in a bowl. Break up the tuna out of the can and 'sprinkle' it all over the potato. Add the shredded cheese over the top and microwave until melted. Put a few 'dollops' of the sour cream and mix together.
The potato and sour cream work to create that 'wetness' that the mayo normally would, but without the added fat. Obviously, we're adding quite a bit of carbs here so this is only viable as a protein/carb meal. I've been eating it as my PPWO meal lately.
What I need to do next is flavor the sour cream with some herbs and/or spices to add more flavor to the dish. Any input welcome.