Farmgirl's Swiss Chard Tuna Salad ♥

A simple tuna salad, with Swiss chard tucked inIt's hard - here, anyway, really hard - to eat enough greens. So I'm ever on the look-out for ways to incorporate greens into stuff that we're already eating. This easy tuna salad - it could be your tuna salad recipe, even a tuna salad from the deli - was easily transformed.

And I was quite surprised that even with the addition of three large Swiss chard leaves, this was still 'tuna salad', just a little greener -- and very good, definitely worth a try.

Many thanks for the inspiration to my pal from Farmgirl Fare, whose recipe was featured last spring on NPR's Kitchen Window, Letting Greens into Your Life.

NUTRITION NOTES If you've ever wondered how many Weight Watchers points there are in tuna salad, look out! Even bulked up with greens, a half cup (just a half cup - this recipes makes SEVEN half cups) made with full-fat mayonnaise is four points! (The low-carb people are happy, however, since there are just 2 net carbs, joining a growing collection of low-carb vegetable recipes, too.) Even using low-fat mayonnaise, a half cup still adds up to two points. For salads with low Weight Watchers points, check Kitchen Parade's Weight Watchers recipes and A Veggie Venture's Weight Watchers recipes.



HOMEMADE SANDWICH BREAD My family's recipe for Swedish rye bread, adapted for the bread maker, would make great tuna sandwiches.

MORE VEGETABLE RECIPES See the Recipe Box for more Swiss chard recipes (specifically) but since greens are often interchangeable, check the leafy green recipes too.

A YEAR AGO How funny is this?!! Swiss chard gratin, "one of the most satisfying vegetable dishes I've made in a long while"

TWO YEARS AGO Roasted Eggplant & Tomato Pizza, "the deliciously salty and pungent eggplant, a perfect pizza topping and a definite keeper"

SWISS CHARD TUNA SALAD

Hands-on time: 25 minutes
Time to table: 25 minutes (Susan recommends letting it sit a bit for flavors to meld)
Makes 3-1/2 cups

About 3 large Swiss chard leaves, to yield about 1 cup chopped & tightly packed leaves
About 1 rib from a Swiss chard leaf
Fresh cilantro, about 1/4 cup chopped & loosely packed (Farmgirl uses Italian parsley)
5 small green onions, about 1/2 cup chopped, white & green parts
1/4 cup chopped kalamata olives
8 ounces canned/packaged tuna - have you SEEN what they've done to the tuna 'products' these days?

DRESSING
1/2 cup mayonnaise
1 tablespoon Dijon mustard (Farmgirl uses 1/2 teaspoon)
1 teaspoon Balsamic vinegar
Salt & pepper to taste

Wash the chard leaves and cilantro well, shake (or run through a salad spinner or dry on paper towels). [I usually start mixing the mayo mixture at this point, to let the greens have a few minutes to dry.] Cut the ribs and "little ribs" (what are they called, the ones that extend into the leaves themselves) from the leaves. Chop one rib very small for the salad. [I found the ribs more fibrous than palatable to use more than one. One was good, however! I saved the others for something else.] Cut the leaves into narrow strips. [Some times it's easier to stack the leaves, then roll into 'cigars', then cut cross-wise.]

Whisk together the dressing ingredients. Add the olives, tuna and green onion. Gently fold in the greens. Season with salt and pepper.



PRINT JUST A RECIPE! Now you can print a recipe without wasting ink and paper on the header and sidebar. Here's how.

NEVER MISS A RECIPE! For 'home delivery' of new recipes from A Veggie Venture, sign up here. Once you do, new recipes will be delivered, automatically, straight to your e-mail In Box.




Eat more vegetables! A Veggie Venture is the home of Veggie Evangelist Alanna Kellogg and is the award-winning source of free vegetable recipes, quick, easy, and yes, delicious. Start with the Alphabet of Vegetables or dive into all the Weight Watchers vegetable recipes or all the low carb vegetable recipes. © Copyright 2007

6 comments:

I think this sounds just wonderful! I completely forgot to plant swiss chard this year! But now that it's turning into fall here I'm thinking about it because I love to add it to soups. I've always like the flavor of raw chard, so I'm sure I'd love this.

That's a good way to sneak them in. Sounds delicious.

How funny. I just sat down to write an article for my kitchen garden blog all about growing Swiss chard from seed, and found this article waiting in my e-mail inbox.

I love that you added all that extra dijon mustard to your version. It can be such a strong flavor--which I adore--but I'm always hesitant to list as much as I'd really like to use in a recipe.

So glad you enjoyed it. And I have to say, Alanna, while I sincerely admire your creativity coming up with all those Green Smoothies a few weeks go, I'll take my fruit smoothie plain with a side of Swiss Chard Tuna Salad, please! : )

Oh, and if you want to add even more greens to your meal (though these won't be hidden), you can skip the bread or crackers and make tuna salad "wraps" with Swiss chard leaves. They make a great low carb lunch.

I've done that with baby spinach and my tuna. I really just don't think about swiss chard and I should. Need more variety I do. Looks really beautiful, a little more green but still tuna.

Excellent savory tuna salad. I had it today. Brilliant idea to use swiss chard in it and with the olives, cilantro, mustard and vinegar...what a treat!

I always reduce fat by mixing mayo 50-50 with low/no fat yogourt

Post a Comment

Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna