Mediterranean Tuna Chef Salad

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(bright upbeat music) – Hi there, today I'm showing you how to take a basic tuna salad and jazz it up with the rich and healthy flavors of Greece.

This Mediterranean tunachef salad is sure to become your new favorite lunch or dinner.

Making this salad withyour kids is a great way to introduce them to healthy fish.

They can help wash, measure and toss everything together and there's no cooking involved so no need to worry about hands by the stove.

Now the American Heart Association recommends eating fish twice a week, especially oily fish like salmon or tuna since they have omega three fatty acids and canned tuna is one of the easiest and most affordable ways to eat more fish.

I buy the canned lighttuna packed in water.

For this salad I'm using one 10 ounce can which is about one andone quarter cups of tuna.

I'll add that to the bowl.

I've already drained it in the sink and I'm using spinach todayas the greens for this salad.

I've already washed and patted it dry and I have six packed cupshere to add to our bowl.

There we go.


Next step, one cup of chopped tomatoes.

This is from one large tomatothat I've already cut up.

If tomatoes are out of season you can use a half a can of no saltadded diced tomatoes.

When using canned itemsjust compare the labels and choose products withthe lowest amount of sodium.

Next I'm adding half acup of chopped red onion, which is the equivalentof a half a medium onion.

One cup of peeled and chopped cucumber, which is about one medium cucumber.

Okay, this next ingredientis what really makes this a Mediterranean salad, feta cheese.

This is one quarter cup ofcrumbled reduced fat feta.

It is what adds tang to the salad.

Now, time to mix up the salad dressing.

We're going to make avery simple vinaigrette and as you'll see it's so easy to make your own salad dressing at home.

It can be more affordablethan buying bottled dressings.

I'm going to whisk together twotablespoons of cider vinegar or you could use red wine vinegar instead.

One teaspoon of lemon juice, one teaspoon of dried oregano and two tablespoons of olive oil.

I'm just going to whisk that altogether and just like that, you've got salad dressing.

I'm going to pour this over the salad.

Let me get all of thesespices out of here.

There we go.

I'm just going to toss that altogether.

Oh wow, look at that! Oh, the tuna we've got to bring the tuna up to the top there.

There we go.

There we go.

And that's all there is to it.

A great salad for any time of the day.

Quick to make and bursting with heart healthy ingredients and flavors.

I hope you get to enjoy thisMediterranean tuna chef salad with your family very soon.

I'll see you next time.

(bright upbeat music).

Source: Youtube