Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

Per Serving Hold-the-Mayo Tuna Salad Sandwich
Makes: 2 servings
Serving Size: 1 sandwich
Calories	260
Fat	9	g
Saturated Fat	1.4	g
Trans Fat	0	g
Carbohydrate	31	g
Fiber	5	g
Sugars	7	g
Cholesterol	10	mg
Sodium	585	mg
Potassium	410	mg
Protein	17	g
Phosphorus	340	mg
Choices: Starch 2, Lean Meat 2, Fat 0.5

Hold-the-Mayo Tuna Salad Sandwich

• Makes: 2 servings
• Serving Size: 1 sandwich
• Preparation Time: 10 minutes

Ingredients

1	can	(5 oz.) no-salt-added white tuna in water, drained
1	Tbsp.	olive oil
1/2	Tbsp.	balsamic vinegar
1/2	tsp.	coarse Dijon mustard
1		small garlic clove, very finely minced
1/8	tsp.	sea salt
1/4	tsp.	freshly ground black pepper
		Pinch sugar
1		large celery stalk, minced
2	Tbsp.	finely minced red or Vidalia onion
1	tsp.	drained capers
1	tsp.	fresh minced basil
2		whole wheat English muffins, toasted, or 2 small whole wheat pita bread rounds

Directions

1. In a medium bowl, flake the drained tuna gently until fluffy.
2. In a small bowl, whisk together the olive oil, vinegar, mustard, garlic, salt, black pepper, and sugar. Pour over the tuna and gently mix.
3. Add the celery, onion, capers, and basil and gently combine.
4. Divide the tuna salad and serve with the English muffins.

Additional Foods in This Meal

Green Bean

1 cup steamed green beans sprinkled with 1 tsp. toasted, slivered almonds

• Per Serving
• Calories: 60
• Carbohydrate: 10g
• Choices: Vegetable 2

Veggie Juice

1 cup vegetable juice

• Per Serving
• Calories: 50
• Carbohydrate: 10g
• Choices: Vegetable 2

Mango

1/2 cup sliced mango with lime wedge

• Per Serving
• Calories: 50
• Carbohydrate: 12g
• Choices: Fruit 1