MEXICAN TUNA SALAD

Nutritional Information Per Serving:

Calories: 192; Protein: 23 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Fat 8 g

Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)

Yield: 2 servings
Serving Size: About 1 cup


INGREDIENTS :

- 1 (6 ounce) can chunk light tuna in water, drained and flaked
- 1 green bell pepper, minced
- 2 scallions, minced
- 1/4 cup prepared green salsa
- 6 pimiento-stuffed green olives, chopped
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- Freshly ground pepper to taste


DIRECTIONS :

Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.

WILD RICE WITH SHIITAKES & TOASTED ALMONDS

Nutritional Information Per Serving:
Calories: 159; Protein: 8 g; Sodium: 60 mg; Cholesterol: 4 mg; Carbohydrates: 25 g; Fat 4 g

Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Yield: 6 servings
Serving Size: 3/4 cup 


INGREDIENTS

- 2-1/2 cups reduced-sodium chicken broth or vegetable broth
- 2 cups sliced shiitake mushroom caps or button mushrooms (3 ounces)
- 1 cup wild rice
- 6 tablespoons sliced almonds
- 1 teaspoon butter
- 1 bunch scallions, trimmed and thinly sliced (about 2 cups)
- Freshly ground pepper to taste 


DIRECTIONS

Bring broth to a boil in a medium saucepan over high heat. Stir in mushroom and wild rice. Return to a boil. Reduce heat to very low, cover, and simmer until the rice has "blossomed" and is just tender, 45 to 55 minutes. Drain any remaining liquid and transfer the rice to a serving bowl.

Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly until golden brown and fragrant, 2 to 3 minutes. Transfer to a plate to cool.

About 5 minutes before the rice is done, melt butter in a medium nonstick skillet over medium heat. Add scallions and cook, stirring often, until softened and still bright green 2 to 3 minutes. Stir the scallions, almonds, and pepper into the rice. Serve warm. 

WEST COAST COBB SALAD

Yield: 4 servings
Serving size: 1/4 of recipe

Nutritional Information Per Serving:
Calories: 413; Protein: 40 g; Sodium: 838 mg;
Cholesterol: 166 mg; Carbohydrates: 27 g; Fat 16 g
Exchanges: 4 Lean Meat, 4 Vegetable, 2 Fat
INGREDIENTS

- 12 cups torn romaine lettuce
- 2 cups diced grilled chicken breast or roast turkey
- 1 cup diced tomato
- 1 cup diced avocado
- 1 medium carrot, shredded with a potato peeler
- 1/2 cup chopped red onion
- 2 hard boiled eggs, chopped
- 4 slices turkey bacon, cooked and crumbled
- 3/4 cup shredded nonfat or reduced-fat Monterey Jack cheese
- 1/4 cup chopped walnuts
- 3/4 cup nonfat or light ranch or olive oil vinaigrette salad dressing

DIRECTIONS

Arrange a quarter of the salad greens over the bottoms of each of 4 plates. Top the lettuce on each plate with a quarter of the chicken or turkey and a quarter of the tomato, avocado, carrot, and onion.

Sprinkle each salad with some of the egg, bacon, cheese, and walnuts. Serve immediately accompanied by the dressing.

TUNA SALAD WRAP

Nutritional Information (Per Serving) :

Calories: 238, Protein: 20 g, Sodium: 534 mg, Fat: 6 g, Carbohydrates: 24 g

Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable


INGREDIENTS :

1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley


PREPARATIONS :

- In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
- On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
- Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.


INFORMATION :

Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.