Protein-Packed Tuna Caesar Salad
Transform your salad experience with this Protein-Packed Tuna Caesar Salad, where a classic Caesar dressing gets a nutritious twist. By blending canned tuna into the dressing, we've significantly reduced fat while boosting protein content to ensure each bite is both satisfying and health-conscious. This revitalized dressing not only elevates the flavor of fresh greens but also acts as a versatile cooking sauce for a variety of dishes. Prepare this quick meal in under 15 minutes for a delicious entrée or a hearty side, allowing you to enjoy the rich, creamy taste of Caesar sauce without the guilt.
6
Servings
160
Calories
12
Ingredients
Ingredients
light chunk tuna in water
1 can (about 6 ounces) (drained)
garlic clove
1 large (halved)
lemon
1 (juiced)
red wine vinegar
1/4 cup
extra-virgin olive oil
2 tablespoons
Parmesan cheese
1 tablespoon (freshly grated)
kosher salt
to taste
fresh ground black pepper
1/4 teaspoon
nonfat milk
1/4 cup
romaine leaf
1 gallon (torn into bite-size pieces)
diced red onion
1/2 cup
croutons
1 1/2 cups
Instructions
1
Start by preparing the dressing: In a blender or food processor, combine the drained tuna, garlic, lemon juice, red wine vinegar, extra-virgin olive oil, Parmesan cheese, kosher salt, black pepper, and nonfat milk.
2
Blend the mixture until it's smooth and creamy, scraping down the sides as needed.
3
In a large salad bowl, toss together the torn romaine leaves and diced red onion.
4
Pour the prepared dressing over the salad and toss well to ensure everything is coated evenly.
5
Add croutons for added crunch and toss one last time before serving.
6
Enjoy immediately for the best freshness!
Nutrition Information
11g
Protein
4g
Fiber
180mg
Sodium
10mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What is Protein-Packed Tuna Caesar Salad?
It is a nutritious twist on the classic Caesar salad that uses blended canned tuna in the dressing to increase protein and reduce fat.
How do you make the dressing?
In a blender, combine drained tuna, garlic, lemon juice, red wine vinegar, olive oil, Parmesan, salt, pepper, and nonfat milk until smooth.
How many servings does this recipe yield?
This recipe yields 6 servings.
How many calories are in each serving?
There are 160 calories per serving.
What is the protein content per serving?
Each serving contains 11g of protein.
How long does it take to prepare this meal?
The preparation time is under 15 minutes.
What type of milk is used in the dressing?
The dressing uses 1/4 cup of nonfat milk.
What kind of tuna should I use?
Use one 6-ounce can of light chunk tuna in water, drained.
Which vinegar is required for the dressing?
The recipe calls for 1/4 cup of red wine vinegar.
Does the recipe include garlic?
Yes, it uses one large garlic clove, halved.
What type of oil is recommended?
The recipe uses 2 tablespoons of extra-virgin olive oil.
How much fiber is in a serving?
Each serving provides 4g of fiber.
Is there cheese in the salad?
Yes, 1 tablespoon of freshly grated Parmesan cheese is blended into the dressing.
What type of lettuce is used?
The salad uses one gallon of romaine leaves torn into bite-size pieces.
Are onions included in the salad?
Yes, the recipe includes 1/2 cup of diced red onion.
Are there croutons in this recipe?
Yes, the recipe calls for 1 1/2 cups of croutons.
What is the sodium content per serving?
There is 180mg of sodium per serving.
What is the cholesterol content per serving?
There is 10mg of cholesterol per serving.
Can the dressing be used for other dishes?
Yes, it acts as a versatile cooking sauce for various dishes.
Should the tuna be drained?
Yes, the canned tuna must be drained before being added to the blender.
How should I achieve a creamy dressing?
Blend the dressing ingredients in a food processor, scraping down the sides as needed until smooth.
What seasonings are used?
The recipe uses kosher salt to taste and 1/4 teaspoon of fresh ground black pepper.
Is fresh lemon juice used?
Yes, the juice of one lemon is required for the dressing.
When should the croutons be added?
Add the croutons after the salad has been tossed with the dressing and toss once more before serving.
Should the salad be served immediately?
Yes, it is best to enjoy immediately for maximum freshness.
Is this a low-fat recipe?
Yes, blending tuna into the dressing helps reduce the overall fat content compared to traditional Caesar salad.
How should the garlic be prepared?
The garlic clove should be large and halved before blending.
How should the romaine leaves be prepared?
The leaves should be torn into bite-size pieces.
What are the primary tags for this recipe?
Tags include salad, tuna caesar salad, healthy meal, quick recipe, protein-rich, and easy dinner.
Is this considered a healthy meal?
Yes, it is described as a health-conscious and protein-packed alternative to traditional Caesar salad.