Tuna Salad Pitas
Ingredients:
9 ounces of white chunk tuna packed in distilled or spring water - Drain and flake
1/2 cup of diced seeded tomatoes
1/2 cup diced seeded cucumber - Leave unpeeled
1/4 cup plus 2 tablespoons of light, reduced-calorie mayonnaise dressing
1/4 cup of sliced green onions
1/4 cup plain nonfat or low-fat yogurt
1 tablespoon of finely snipped fresh cilantro
1/2 teaspoon of grated lemon zest
A dash of red hot-pepper sauce
Five 6 inch, whole-wheat pita breads
Five small pieces of leaf lettuce
Instructions:
In a medium sized bowl, combine the tuna salad ingredients. Cover and refrigerate until at least 30 minutes, or longer if desired. Split each pita carefully around the top edge, about one third of the circumference of the pita. Put one lettuce leaf and about a half-cup tuna mixture in each pita and serve.
Makes 5 servings
Nutritional Information:
Calories 225
Protein 18g
Carbohydrates 36g
Cholesterol 21mg
Total Fat 2g
Saturated Fat 0g
Fiber 5g
Sodium 472mg
Potato Skins with Cheese
Ingredients:
4 Large potatoes
2 tablespoons melted butter
1 medium tomato, chopped
1/2 cup of colby-jack cheese
1/2 cup of fat-free sour cream
5 medium green onions, sliced
Instructions:
Heat the oven to 375º. Scrub the potatoes and then pierce to allow the steam to escape. Bake potatoes for about 45 minutes or until tender. Let stand until they are cool enough to handle. Cut potatoes lengthwise into fourths. Carefully scoop out insides, leaving 1/4 inch shells. Save the insides of the potatoes for another use.
Set oven to broil. On the rack in the broiler pan, place potato shells, skin sides down. Brush with butter. Broil potatoes with the tops 4 to 5 inches from the heat for about 8 to 10 minutes or until they are crisp and brown. Sprinkle the chopped tomato and cheese over the potatoes. Broil for about 30 seconds or until the cheese is melted. Top with fat-free sour cream and sliced green onions.
Makes 8 servings
Nutritional information:
Calories 89
Total Fat 3g
Protein 3g
Carbohydrate 14g
Cholesterol 9mg
Sodium 47mg
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