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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 pita bread for a quick lunch or light dinner.
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 | 352 mg |
| Saturated fat | 1 g | Calcium | 33 mg |
| Monounsaturated fat | 0.5 g | ||
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