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
  • Total carbohydrate: 23 g
  • Dietary fiber: 4 g
  • Sodium: 357 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 0.5 g
  • Total fat: 5 g
  • Cholesterol: 20 mg
  • Protein: 15 g
  • Calories: 199
  • Fats and oils: 1
  • Grains and grain products: 1
  • Meats poultry and fish: 2
  • Vegetables: 1
  • Carbohydrates: 1
  • Fats: 1
  • Protein and dairy: 1/2
  • Vegetables: 1
  • Fats: 1
  • Meat and meat substitutes: 2
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2011-09-01
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