Simple Salmon Sandwich
Mix 3 oz canned boneless, skinless wild salmon, drained, with 1/4 c chopped red bell pepper, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Top with romaine lettuce leaves and serve on whole wheat roll.
Total calories: 413
Blend 3 oz can chunk light tuna, drained, with 1/4 c chopped red onion, 2 Tbsp capers, 2 Tbsp lemon juice, and 1 Tbsp olive oil. Serve with 4 RyKrisp crackers.
Total calories: 346
Mix 2 c broccoli slaw with 1/4 c red bell pepper slices, 1/4 c chopped canned water chestnuts, 1 segmented medium orange, 2 Tbsp sesame seeds, 2 Tbsp rice wine vinegar, and 1 Tbsp sesame oil.
Total calories: 348
Greek Lentil Salad
Mix 1/2 c canned lentils, rinsed and drained, with 1/4 c each chopped tomato, chopped cucumber, and chopped red onion; 2 Tbsp red wine vinegar; and 1 Tbsp canola oil. Sprinkle with 1/4 c crumbled feta cheese and 2 tsp dried oregano.
Total calories: 383
Cherry Chocolate Smoothie
MUFA: Dark Chocolate
In a blender, combine 1 c fat-free milk, 1 c frozen cherries, 3 oz fat-free vanilla yogurt, and 1/4 c semisweet chocolate chips. Mix until smooth.
Total calories: 402
Published November 2011, Prevention
Updated December 2011