Name that tuna

Quick - what do you think of when you hear the words "tuna salad"? A scoop of canned tuna and fresh diced celery held together with mayonnaise? Yes, that's the traditional recipe, whether it is atop a bed of greens or slathered on a sandwich.

But if you'd rather not go the mayo route, here's a tuna salad alternative that has more protein and fiber.

Lori K's tuna salad

Serves 2

1 can white beans, drained and rinsed

1 tablespoon extra-virgin olive oil

1 teaspoon fresh lemon juice

1 tablespoon diced red onion

1 5-ounce can white albacore tuna, drained

1 tablespoon capers

Sea salt and pepper to taste

1 tablespoon fresh minced parsley, sage or tarragon (optional)

Instructions

Mix all ingredients and chill. Serve on mixed greens that have been tossed with olive oil and a sprinkling of sea salt.

Low-calorie, delicious lunch

Tired of soup? Tired of sandwiches? Here's a lunch that will warm your heart. I made it at home, but it could be packed as a lunch to be made in the microwave at work.

Lori K's fast low-cal, low-carb, low fat lunch

Serves 1

Ingredients

1/4 cup chicken broth

1 tablespoon finely chopped shallot

2 cups raw baby spinach (about 3 ounces)

3 ounces albacore tuna, drained

Hickory smoked salt and pepper, to taste

Instructions

Put broth and shallots in a deep saucepan and bring to a boil. Add spinach (it will look like a lot, but cooks down to about a 1/4 cup) and cover tightly. Boil for one minute. Stir in the tuna, and season with the smoked salt and pepper. Drain (if necessary) and serve.

Per serving: 121 calories, 2 g fat (0.5 g saturated), 5.7 g carbs

If you are watching your salt intake, use no-salt broth and add a little liquid smoke to it instead of using regular broth and hickory smoked salt. Another option would be to use half chicken broth and half lemon juice and skip the smoke.

This would also be good over rice or pasta, or mixed with white beans, for a more filling meal.