Mediterranean Tuna Salad: from Denise Austin.com

Feel Full With This Quick Salad!

 

This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.

Mediterranean Tuna Salad

Ingredients
2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press

Preparation
Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.

Makes 6 cups
Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium
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Healthy Tuna Salad

(0g fiber/serving)

1 small can light tuna in water, drained
1 tablespoon light mayo
1/2 tablespoon pickle relish
2 slices of fresh apple, chopped
1/2 teaspoon celery seed
Black Pepper to taste

Mix all ingredients well & chill.

Nutrition Facts: Serving size, 1 ounce-calories 40, fiber 0g, protein 6g, fat 1g,  saturated fat 0g, carbohydrate 1g, cholesterol 8mg, sodium 35 mg, sugars 0g.

From Book: The Fiber35 Diet

Healthy Snack Ideas

Snacks Ideas:

Pineapple & Cottage Cheese:

• 1/2 cup fresh pineapple and 3 ounces low-fat cottage cheese

Note: Remember that any raw fruits or veggies can be used as a snack in all phases in the Fiber35 Diet plan. Try to choose ones with the highest fiber content.

Nutrition Facts: Calories 100, fiber 1g protein 12g.

Apple with Almond Butter:

• 1 medium apple, sliced, with 1 tablespoon almond butter

Nutrition Facts: Calories 141, fiber 2.5g protein 2g.

Raspberries and Cottage Cheese:

• 1/2 cup raspberries with 3 ounces low-fat cottage cheese

Nutrition Facts: Calories 100, fiber 4g protein 12g.

Brown Rice Cake with Almond Butter:

• 1 brown rice cake with 1 teaspoon almond butter

Nutrition Facts: Calories 144, fiber 4g protein 5g.

Celery and Hummus:

• 2 ribs celery with 1 ounce (2tablespoons) homemade hummus

(see recipe - click here )
Nutrition Facts: Calories 85, fiber 3.5g protein 4g.

Crackers and Guacamole:

• 2 flax crackers with 2 ounces homemade guacamole

(recipe for Guacamole)
Nutrition Facts: Calories 132, fiber 7.5g protein 3g.

Tortilla Chips & Salsa:

• 1 ounce blue corn tortilla chips (15chips) and 2 ounces (4tablespoons) homemade salsa
• (click here for: salsa recipe )

Nutrition Facts: Calories 150, fiber 3g protein 3g.

Crackers and Egg Salad:

• 2 flax seed crackers with 1 ounce (2tablespoons) homemade egg salad.
• (egg salad recipe)

Nutrition Facts: Calories 100, fiber 4.5g protein 5g.

Popcorn:

• 4 cups air-popped corn

Nutrition Facts: Calories 130, fiber 6g protein 3g.

Smoked Tuna and Celery:

• 2 tablespoons smoked tuna spread & 2 ribs celery

Nutrition Facts: Calories 100, fiber 2g protein 3.5g.

Celery and Tuna Salad:

• 2 ribs celery with 1 ounce (2 tablespoons) homemade tuna salad

(Tuna Salad Recipe)
Nutrition Facts: Calories 60, fiber 2g protein 7g.

From Book: The Fiber35 Diet