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Sandwiches can be stacked with meats, cheeses and vegetables nearly a foot tall and a foot long. Sandwiches, like paninis for example, can be flattened to less than an inch thick. Either way, the sandwich is the perfect lunchtime fare.
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Garden Tuna Salad
by the Editors of Easy Home Cooking Magazine
Garden Tuna Salad
Prep Time: 15 minutes
Yield: Makes 4 servings
Ingredients:
1
can (6 ounces) tuna packed in water, drained
1
medium carrot, chopped
1
stalk celery, chopped
1/2
cup reduced-fat Monterey Jack cheese cubes (1/4 inch each)
1/4
cup frozen green peas, thawed and drained
1/4
teaspoon dried parsley flakes
1/3
cup prepared reduced-fat Italian salad dressing
2
pita bread rounds (2 ounces each)
4
lettuce leaves
4
tomato slices
Preparation:
1.
Place tuna in large bowl; break into chunks. Add carrot, celery, cheese, peas and parsley; toss to blend.
2.
Pour dressing over tuna mixture; toss lightly to coat.
3.
Cut each pita in half crosswise; gently open. Place lettuce leaf and tomato slice in each pita half. Divide tuna salad evenly among pita pockets.
Hint:
Get in the healthy habit of purchasing reduced-fat and fat-free salad dressings and condiments. Most supermarkets offer a wide variety of great flavors to choose from, and you'll be cutting a significant amount of fat and calories from your diet.
Nutritional Information:
| Serving Size: 1 pita half with about 1/2 cup tuna salad, 1 lettuce leaf and 1 tomato slice | |
| Sodium | 605 mg |
| Protein | 19 g |
| Fiber | 4 g |
| Carbohydrate | 22 g |
| Cholesterol | 24 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 23 % |
| Calories | 213 |
Dietary Exchange:
| Meat | 2 |
| Starch | 1-1/2 |
This recipe appears in: Sandwiches
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Please copy/paste the following text to properly cite this How Stuff Works article:
Publications International, Ltd., the Editors of. "Garden Tuna Salad." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/garden-tuna-salad-recipe.htm> 15 May 2008.
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