Crackers & Tuna
Here's a deconstructed take on the tuna salad sandwich using crispbread crackers instead of bread. This is an easy lunch to throw together with staple items from your pantry and refrigerator.
From EatingWell: The EatingWell Diet (2007)
Yield: 1 serving
Active Time: 10 minutes
Total Time: 10 minutes
- 2 multigrain crispbread crackers, such as
- 2 tablespoons reduced-fat cream cheese
- 1 3-ounce can water-packed chunk light tuna (see Note)
- 1 sliced scallion
- 1 lemon wedge
- Freshly ground pepper, to taste
- Top crackers with cream cheese, tuna and scallion. Squeeze lemon over the top and season with pepper.
- 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:
229 calories; 6 g fat (4 g sat, 2 g mono); 42 mg cholesterol; 15 g carbohydrates; 27 g protein; 1 g fiber; 382 mg sodium; 356 mg potassium.
Nutrition Bonus: Selenium (100% daily value), Iron & Vitamin C (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 very lean meat, 1 fat