Be sure to choose tuna that is packed in water, not oil. By choosing water-packed tuna, you save 70 calories and 6 grams of fat per 3-ounce serving. By combining tuna – already containing omega-3 fatty acids – with pecans, you get a little more bang for your buck, on the nutrition front.
4 servings II Prep time: 15 minutes II Cooking time: none
- 2 cans (6 ounces each) tuna in water, drained
- 1/2 cup fat-free mayonnaise or salad dressing
- 1-1/2 teaspoons sugar
- 1 teaspoon curry powder
- 1/2 cup chopped bell pepper
- 1/4 cup chopped celery
- 1 small onion, finely chopped (1/4 cup)
- 1 can (8 ounces) sliced water chestnuts, drained and cut into slivers
- 1 can (8 ounces) pineapple tidbits, drained
- 4 slices whole-wheat bread, toasted and cut diagonally in half
- 2 medium unpeeled eating apples, sliced
- 2 tablespoons chopped pecans, toasted
- Mix tuna, mayonnaise, sugar and curry powder in medium bowl. Stir in bell pepper, celery, onion, water chestnuts and pineapple.
- Arrange 2 toast halves on each plate. Arrange apple slices around edge of plate. Place tuna mixture on center of each plate. Sprinkle pecans over tuna mixture.
1 serving: Calories 320, (calories from fat 45), fat 5g, saturated fat 1g, (2% of calories from saturated fat), trans fat 0g, cholesterol 25mg, omega-3 0g, sodium 690mg.
Carbohydrate 49g (dietary fiber 7g), protein 26g
% Daily value: vitamin A 4%, vitamin C 26%, calcium 6%, iron 18%, folic acid 8%
Exchanges: 1 starch, 2 fruit, 1 vegetable, 3 very lean meat
Carbohydrate choices: 3
– from the book, “Betty Crocker, Healthy Heart Cookbook”, by Roger S. Blumenthal M.D., F.A.C.C. Professor of Medicine, Director, the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and by Juli Hermanson, M.P.H., R.D. Bell institute of Health and Nutrition