Dietitian’s tip: Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it’s served with chopped vegetables in a pita pocket for a quick lunch or light dinner.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving


SERVES 6

Ingredients

1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Directions

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.

In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.

Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.


Nutritional Analysis

(per serving)

Serving size: 1 pita half
Calories 199 Cholesterol 20 mg
Protein 15 g Sodium 357 mg
Carbohydrate 23 g Fiber 4 g
Total fat 5 g Potassium 357 mg
Saturated fat 1 g Calcium 33 mg
Monounsaturated fat 0.5 g