By Mayo Clinic Staff

Dietitian's tip:

Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it's served with chopped vegetables in pita bread for a quick lunch or light dinner.

Number of servings

Serves 6

Ingredients

  1. 1 1/2 cups shredded romaine lettuce
  2. 3/4 cup diced tomatoes
  3. 1/2 cup finely chopped green bell peppers
  4. 1/2 cup shredded carrots
  5. 1/2 cup finely chopped broccoli
  6. 1/4 cup finely chopped onion
  7. 2 cans (6 ounces each) low-salt white tuna packed in water, drained
  8. 1/2 cup low-fat ranch dressing
  9. 3 whole-wheat pita pockets, cut in half

Directions

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.

In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.

Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

Nutritional analysis per serving

Serving size :1 pita half

  • Total carbohydrate 23 g
  • Dietary fiber 4 g
  • Sodium 357 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Cholesterol 20 mg
  • Protein 15 g
  • Monounsaturated fat 0.5 g
  • Calories 199
Sep. 01, 2011