This is a good meal for the hot weather and a
great use of fresh tomatoes. The pasta will help to fill you up and the wide
assortment of veggies will keep you full and handle the nutrition side. This is
another of those meals that has everything you need to keep you going all
afternoon or evening that still doesn’t make it all the way to 400 calories.
But I think with a whole large tomato and almost a cup and a half of
vegetables, not to mention the tuna and pasta, you will be quite full.
ingredients
- 1 can (5 ounces, or 140 g) tuna, water packed
- 1 1/2 cups (210 g) whole wheat pasta, cooked, drained, and cooled
- 1 cup (120 g) zucchini, chopped
- 3/4 cup (75 g) celery, chopped
- 3/4 cup (83 g) carrot, shredded
- 1/2 cup (75 g) green bell pepper, chopped
- 1 cup (119 g) cucumber, chopped
- 10 ounces (280 g) frozen corn, cooked and cooled
- 1/4 cup (60 g) low fat mayonnaise
- 1/2 cup (115 g) fat-free sour cream
- 1/2 teaspoon celery seed
- 1/2 teaspoon onion powder
- 4 large tomatoes
- 4 cups (228 g) mixed greens
- Mix together tuna, pasta, veggies, mayonnaise, sour cream, and spices. Remove stems and hard centers from tomatoes. Cut almost through in both directions, leaving 4 wedges. Place tomatoes on lettuce on 4 plates, spreading them out. Pile the salad in the middle.
4 SERVINGS
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Each with: 305 Calories (21% from Fat, 24% from
Protein, 54% from Carb); 19 g Protein; 8 g Total Fat; 3 g Saturated Fat; 2 g
Monounsaturated Fat; 2 g Polyunsaturated Fat; 43 g Carb; 8 g Fiber; 13 g Sugar;
328 mg Phosphorus; 120 mg Calcium; 234 mg Sodium; 1306 mg Potassium; 9303 IU
Vitamin A; 35 mg ATE Vitamin E; 67 mg Vitamin C; 45 mg Cholesterol
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