The Diet Diary

Here’s today’s 350 calorie lunch. It’s a Giardiniera & Tuna Salad Sandwich with asparagus on the side. This lunch is spicy and low fat. It is not low sodium.

Inspired by the ideas in the Volumetrics weight loss plan, I came up with the replacing the mayonnaise with Giardiniera when making my tuna salad. This increases volume and reduce calories resulting in a lower energy density food, designed to make me feel full longer on fewer calories. It’s easy to make.

To prepare two servings of giardiniera tuna salad:

• Drain once 6 ounce can of water packed tuna. Place in bowl.
• Measure out 1/4 cup of Scala’s Giardiniera. Place in the bowl. (I buy the Hot, but you can buy the mild if you prefer.)
• Stir.
• Spread 1/2 mixture on a slice of toasted whole wheat bread. Cover with another slice of toast. Cut diagonally and serve.

Serve with 1 cup of asparagus spears lightly coated with butter. (I used 1 teaspoon.)

The bulk added by the giardiniera and the asparagus will keep you full much longer than if you ate a tuna salad sandwich without the vegetables. But, if you prefer to follow a high protein diet like The Zone, prepare the sandwich with only one slice of bread and pour in a little extra oil from the giardiniera bottle. If you prefer to follow Atkins, toss aside the bread and use as much oil as you like!

No matter what, that nice spicy giardiniera will liven up the tuna!