Mediterranean Tuna antipasto Salad

*Makes 4 servings*

Ingredients

• 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
• 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
• 1 large red bell pepper, finely diced
• 1/2 cup finely chopped red onion
• 1/2 cup chopped fresh parsley, divided
• 4 teaspoons capers, rinsed
• 1 1/2 teaspoons finely chopped fresh rosemary
• 1/2 cup lemon juice, divided
• 4 tablespoons extra-virgin olive oil, divided
• Freshly ground pepper, to taste
• 1/4 teaspoon salt
• 8 cups mixed salad greens

Preparation

1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Tips & Notes

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 290 calories; 16 g fat ( 2 g sat , 11 g mono ); 12 mg cholesterol; 28 g carbohydrates; 17 g protein; 9 g fiber; 505 mg sodium; 638 mg potassium.

Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat

Dolmas wrap

Ingredients

• 1/2 cup shredded romaine lettuce

• 1/4 cup chopped cucumber
• 1/4 cup chopped tomato
• 1/4 cup low-fat plain yogurt
• 1 tablespoon crumbled feta cheese
• 1/8 teaspoon garlic powder
• 1 whole-wheat lavash (see Note), or whole-wheat wrap
• 3 prepared dolmas (see Note)

Preparation

1. Combine lettuce, cucumber, tomato, yogurt, feta and garlic powder in a small bowl. To serve, spread the lettuce-yogurt mixture on the lavash, top with dolmas and roll.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the lettuce-yogurt mixture for up to 1 day.

• Ingredient Note: Dolmas are stuffed grape leaves that are traditionally filled with chopped vegetables, grains and sometimes ground meat. Find prepared dolmas in cans or jars near other Middle Eastern ingredients and at some supermarket salad bars.
• Lavash is thin, Middle Eastern bread found near other wraps and tortillas. It’s a great alternative to flour tortillas for rolling sandwich ingredients into a wrap. Depending on the brand and size, one serving may be one whole bread or half of the bread—check the nutrition panel on the back of the package.

Nutrition

Per serving: 384 calories; 4 g fat ( 3 g sat , 1 g mono ); 12 mg cholesterol; 66 g carbohydrates; 15 g protein; 9 g fiber; 664 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (20% dv), Calcium (17% dv).

Carbohydrate Servings: 4

Exchanges: 3 1/2 starch, 1 vegetable, 1/2 low-fat milk, 1 fat

Morning Glory Muffins!

Prep Time:
15 Min

Cook Time:
20 Min

Ready In:
35 Min

Makes 18 Muffins!

Ingredients

prettyandfit:

1 pound of Fat versus 1 pound of Muscle. (Taken with Instagram)

Do it.

Made my butt burn!