Last Updated on December 2, 2024 by Arif Chowdhury
If you’re on the lookout for a salad that packs a punch, look no further than Tuna and Radicchio Slaw.
This vibrant dish melds the robust flavors of shredded radicchio with the savory richness of tuna, complemented by crunchy toasted hazelnuts and refreshing orange segments.
Not only is this salad visually appealing, but it’s also a powerhouse when it comes to nutrition and weight loss.
Let’s dive into the delicious details of this recipe, explore its benefits, and learn why it’s a fantastic addition to your meal rotation.
The Appeal of Tuna and Radicchio Slaw
Tuna and Radicchio Slaw isn’t just another salad; it’s an adventure for your taste buds. The bitterness of radicchio contrasts beautifully with the sweet, juicy bursts of orange, while the tuna adds a satisfying depth to the dish.
Plus, the toasted hazelnuts bring a delightful crunch that makes every bite interesting. This salad is perfect for lunch, a light dinner, or as a side dish for gatherings.
But beyond the flavor, this slaw offers an impressive nutritional profile. According to the USDA, a 3-ounce serving of tuna provides about 22 grams of protein, which is essential for muscle repair and maintaining a healthy metabolism.
Moreover, radicchio is rich in antioxidants and vitamins, making it a great choice for anyone looking to boost their health.
Nutritional Benefits of Key Ingredients
Radicchio: The Unsung Hero
Radicchio is often overlooked in favor of more common greens, but it deserves a spot in your salad bowl. This leafy vegetable is part of the chicory family and boasts a unique bitter flavor that can enhance a variety of dishes.
Did you know that radicchio is low in calories, with just 9 calories per cup? It’s also high in antioxidants, particularly anthocyanins, which can help fight inflammation and promote heart health. Adding radicchio to your diet could potentially reduce the risk of chronic diseases.
Tuna: A Nutrient-Dense Protein
When it comes to lean protein sources, tuna is hard to beat. Not only is it low in calories, but it’s also loaded with essential nutrients.
A serving of canned tuna contains around 20% of the daily recommended intake of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
In fact, a study published in the American Journal of Clinical Nutrition found that diets rich in omega-3 fatty acids can help with weight management. So, including tuna in your meals might just help you reach your weight loss goals while keeping your heart happy.
Hazelnuts: Crunchy and Nutritious
Toasted hazelnuts add a delightful crunch to our salad, but they also pack a nutritional punch. Hazelnuts are rich in healthy fats, fiber, and a variety of vitamins and minerals.
A one-ounce serving contains about 3 grams of protein and is a great source of vitamin E, which is known for its antioxidant properties.
Incorporating nuts into your diet can support heart health and may aid in weight loss. A study from the Journal of Nutrition found that eating nuts can improve satiety, helping you feel fuller for longer.
The Tuna and Radicchio Slaw Recipe
Now that we’ve explored the benefits of our key ingredients, let’s get to the fun part: the recipe! This Tuna and Radicchio Slaw is easy to prepare, making it a perfect choice for busy weeknights or meal prep sessions.
Ingredients
- For the Salad:
- 2 cups shredded radicchio
- 1 can (5 oz) of tuna, drained (choose packed in water or olive oil)
- 1/2 cup toasted hazelnuts, chopped
- 1 cup orange segments (fresh or canned in juice)
- 1/4 cup finely chopped red onion
- 1/4 cup fresh parsley, chopped (optional)
- For the Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Prepare the Ingredients:
- Start by shredding the radicchio into thin strips. You can do this by cutting it in half, removing the core, and slicing it crosswise.
- Drain the tuna and break it into chunks with a fork.
- If you haven’t already, toast the hazelnuts in a dry skillet over medium heat for about 5 minutes, until golden and fragrant. Be sure to stir often to prevent burning.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper. Taste and adjust the seasoning if needed.
- Combine the Salad:
- In a large bowl, combine the shredded radicchio, tuna chunks, chopped hazelnuts, orange segments, red onion, and parsley if using. Drizzle the dressing over the salad and toss gently to combine, ensuring everything is well coated.
- Serve:
- This salad can be enjoyed immediately, but it also tastes great after chilling in the refrigerator for about 30 minutes. This allows the flavors to meld beautifully.
Serving Suggestions
Tuna and Radicchio Slaw is versatile and can be served in various ways. Here are a few ideas:
- As a Standalone Meal: Enjoy it as a light lunch or dinner. Pair it with whole-grain bread or crackers for a more filling option.
- As a Side Dish: Serve it alongside grilled chicken or fish for a balanced meal.
- Wrap It Up: Use large lettuce leaves to wrap the slaw for a fun, handheld meal.
Storage Tips
If you have leftovers, store them in an airtight container in the refrigerator. The salad is best consumed within 2 days. Keep in mind that the radicchio may soften over time, but the flavors will still be delicious!
Conclusion
Tuna and Radicchio Slaw is a bold and nutritious salad that offers a delightful combination of flavors and textures. With its robust ingredients and vibrant colors, it’s sure to become a favorite in your kitchen.
Plus, it’s a fantastic weight loss recipe that doesn’t compromise on taste. So, the next time you’re searching for a quick, healthy meal, remember this slaw.
Embrace the crunch, enjoy the flavors, and relish the benefits of this powerhouse salad!