Tuna with egg whites is easy to make, low in calories and carbohydrates, and high in protein. One can of tuna with three egg whites will provide you with a total of 32 g of protein. It is the ideal meal for someone who is on a low-carbohydrate diet or who simply wishes to add more protein to his diet. This meal fits well into most budgets, as it is possible to make this dish for about $1.
Place three eggs in a saucepan and cover them with water. Bring the water to a boil. Remove the saucepan from the heat and allow it to sit for 25 minutes.
Fill a bowl with cold water and place the eggs in it for five minutes. Remove the eggs and peel them. Discard the yolks.
Place the boiled egg whites on a cutting board and chop them into 1/2-inch pieces.
Drain one can of tuna and place the tuna into a bowl. Add the chopped eggs whites and 2 tbsp. of mayonnaise, as well as salt and pepper to taste. Stir until the tuna and egg whites are thoroughly coated with mayonnaise.
Serve the mixture on a bed of lettuce, with crackers or in a sandwich.
Things You'll Need
1 can water-packed tuna, 5 oz.
2 tbsp. mayonnaise
Choose nonfat or low-fat mayonnaise to reduce the calorie count of this dish. These versions may contain more sugar than the full-fat version -- a negative if you are limiting carbohydrates in your diet.
To spice the dish, add 1 tsp. of mustard along with 1 tbsp. of finely minced onion.
For an Indian flavor, add 1/2 tsp. of curry powder to your tuna-and-egg-white salad. Curry powder contains turmeric, which has anti-inflammatory compounds that can help to improve health.
To keep the number of carbohydrates in your meal low, wrap the tuna in romaine lettuce leaves or a low-carbohydrate wrap rather than serving it on bread.
Avoid oil-packed tuna, as it can add more than 100 calories of fat to the recipe.