I grew up on Tuna Macaroni Salad. It was a staple all summer long and my mother made it with Miracle Whip Salad Dressing, thinned with a bit of heavy cream.
I loved it.
I was a kid and I was outside playing all day. I could eat lots of it.
Once I had my own kitchen, I still made Tuna Salad, but used ‘pasta’ rather than macaroni and mayonnaise (home-made if I had the time) rather than Miracle Whip.
I was young and I rode my bike to work. I could eat lots of it.
Flash forward to a more health conscious life style.
I switched from regular pasta to whole-grain pasta and finally, to whole grains.
I can’t totally give up the mayonnaise, but I discovered that if I substitute yogurt for half of it, the taste is the same but it’s a much healthier dressing.
I still ride my bike, exercise and do a bit of weight training,,,, so I can still eat lots of it.
I’m just happier knowing it’s better for me, as well.
Tuna Barley Salad
Preparation and cooking time: 30 minutes
- 2/3 cup (3oz, 90gr) quick-cooking barley
- 1 1/3 cup (11oz, 340ml) chicken stock
- 2 hard-boiled eggs
- 9oz (270gr) tuna
- 2 ribs celery
- 1 cup peas frozen, thawed, no sauce
- 1/2 cup (3oz, 90gr) cherry tomatoes
- 2 tbs fresh, snipped chives
- 2 tbs fresh, snipped basil
- Creamy Dressing
- 2 tbs Dijon-style mustard
- 4 tbs Greek or plain yogurt
- 4 tbs mayonnaise
- Put barley and chicken stock in a small saucepan.
- Cover and simmer until tender, about 15 minutes for quick cooking barley.
- Cook eggs. When done, cool, peel and roughly chop.
- Thaw peas by running under hot water; drain well.
- Open and drain tuna
- Cut cherry tomatoes in half.
- Roughly chop celery.
- Snip chives and basil.
- Make dressing: Put all ingredients into a bowl and stir well to combine.
- To finish: Put barley into a large bowl.
- Add tuna, eggs, peas, tomatoes, celery, herbs, dressing and stir well to combine.
I use quick-cooking barley – not quite as healthy as the heavy-duty, long-cooking kind but I’ve discovered something about myself: I’ll eat 5 times more barley or brown rice if I use the quick-cooking kind than the regular kind. I’ve decided frequency makes up for whatever bit is lost.
For more recipes with grains and other salads with home-made dressings, see Easy Gourmet Cook Book, Salads.
For weekly menus featuring healthy, from scratch recipes, see Easy Weekly Menus.