Garden Tuna Salad

Garden Tuna Salad

Garden Tuna Salad

Prep Time 15 minutes


Makes 4 servings


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


  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.


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
Calories 213
Calories from Fat 23 %
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 24 mg
Carbohydrate 22 g
Fiber 4 g
Protein 19 g
Sodium 605 mg

Dietary Exchange

Starch 1-1/2
Meat 2

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