Tuna salad sandwiches
Dietitian's tip: Fat-free mayonnaise adds sodium, so use unsalted canned tuna to keep the total amount of sodium down. For variety, add cucumber or tomato slices, 1 teaspoon raisins, 1 tablespoon chopped apples or 1/2 teaspoon chopped fresh chives to each sandwich.
SERVES 4
Ingredients
2 cans (6 ounces each) unsalted white tuna packed in water, drained
1/2 cup diced celery
1 teaspoon lemon juice
1/3 cup fat-free mayonnaise
4 lettuce leaves
8 slices whole-wheat bread
Directions
In a small bowl, add the tuna and flake with a fork. Add the celery, lemon juice and mayonnaise and stir well.
To serve, place 1 lettuce leaf on a slice of bread. Top with 1/4 of the tuna mixture and another slice of bread. Repeat to make the other sandwiches. Serve immediately.
Nutritional Analysis(per serving)Serving size: 1 sandwich
Calories 231 Cholesterol 30 mg
Protein 22 g Sodium 475 mg
Carbohydrate 26 g Fiber 4 g
Total fat 4 g Potassium 360 mg
Saturated fat 1 g Calcium 54 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00572
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