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Tag: american

  • California Date and Nut Bars

    California Date and Nut Bars

    How to Make California Date and Nut Bars

    These bars are perfect for a grab-and-go breakfast or snack. Chock full of nutrient-dense ingredients like California Dates, oats, and chia seeds, they are sure to be a crowd pleaser. And better yet, the bars can be individually wrapped, stacked in an airtight container, and placed in the freezer for up to six months. Just remove each bar and allow to thaw at room temperature before eating. 


    15 min prep time


    30 min cook time


    16servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line an 8×8 inch square pan with parchment paper.

    2. In a bowl, add dates, oats, flour, wheat germ, flax, chia, pecans, salt, and cinnamon and mix together well. Be sure to break up the dates and mix throughout.

    3. In a small saucepan over low heat, add peanut butter, oil, and maple syrup. Whisk together until well combined and remove from heat. Whisk in zest and vanilla.

    4. Pour wet ingredients into dry ingredients and stir until everything is evenly coated. Continue to break up dates and mix them throughout.

    5. Spread mixture into the pan evenly, being sure to press it firmly into the sides and corners. 

    6. Bake for 30 minutes until golden at the edges. 

    7. Place the pan on a cooling rack and cool completely before removing the mixture and cutting. To speed cooling, the pan may be placed in the refrigerator.

    8. Remove the bars from the pan using the parchment paper. Place on a cutting board and cut into 16 bars.

    Kid Friendly
    American
    Vegetarian
    Vegan
    Dessert
    Snacks
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    Nutrition facts

    16 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      132mg
      3%

    Ingredients

    California dates (pitted and chopped)
    1 cup

    quick cooking rolled oats
    1 1/4 cup

    whole wheat flour (OR buckwheat flour if gluten free preferred)
    3 tbsp

    wheat germ
    2 tbsp

    ground flax seed
    2 tbsp

    chia seeds
    1 tbsp

    pecans (chopped)
    1/2 cup

    Kosher Salt
    1 tsp

    ground cinnamon
    1/2 tsp

    peanut butter (creamy)
    1/4 cup

    neutral oil (such as vegetable or avocado oil)
    1/4 cup

    maple syrup
    1/4 cup

    orange (zest)
    1 tsp

    vanilla extract
    1/4 tsp

  • Vegan Open-Face Sloppy Joes

    Vegan Open-Face Sloppy Joes

    How to Make Vegan Open-Face Sloppy Joes

    Delight in the rich and savory flavors of these Vegan Meal Pattern Open-Face Sloppy Joes, made with a hearty mixture of plant-based protein, tomatoes, and a blend of smoky spices. Topped on a whole wheat bun and garnished with fresh veggies, this dish is both comforting and packed with plant-based goodness. Perfect for a quick and satisfying meal any day of the week.


    10 min prep time


    15 min cook time


    4servings


    ½ bun and 1 cup of filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add oil, onion, garlic, carrot, and bell pepper. Cook, stirring occasionally, until softened, 4–5 minutes.

    2. Add the plant-based ground and continue to cook, breaking it apart with a spatula, until crumbly and browned, 6–7 minutes.

    3. Add broth, tomato sauce, coconut aminos, chili powder, and smoked paprika to the skillet. Stir to combine until heated through and the sauce thickens, 2–3 minutes.

    4. Split the buns apart and divide between plates. Top with 1 cup of filling per half bun.

    Veggie Rich
    Kid Friendly
    American
    Vegetarian
    Vegan
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ bun and 1 cup of filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      359mg
      8%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1/2 small

    garlic (minced)
    1 clove

    carrots (small diced)
    1 med

    green bell pepper (small diced)
    1/2 whole

    plant-based ground beef (lower saturated fat)
    12 oz

    low sodium vegetable broth
    1 cup

    tomato sauce (no salt added)
    8 oz

    coconut aminos
    1 tbsp

    chili powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    whole wheat hamburger buns (split)
    2 whole

  • Open-Face Chickpea Salad Sandwich

    Open-Face Chickpea Salad Sandwich

    How to Make Open-Face Chickpea Salad Sandwich

    Enjoy the fresh and satisfying flavors of this Open-Face Chickpea Salad Sandwich, a delightful Vegan Meal Pattern option. A blend of chickpeas, crisp vegetables, and a zesty dressing is piled high on a slice of toasted bread, creating a colorful and nutritious meal that’s both light and filling. Perfect for a quick lunch or a light dinner.


    10 min prep time


    4servings


    1 slice bread, ⅔ cup chickpea filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Drain and rinse the chickpeas. Transfer to a medium bowl.

    2. Add fresh dill, mayo, Dijon, vinegar, and spices to the bowl.

    3. Use a fork or potato masher to crush the chickpeas, making a semi-smooth spread.

    4. Toast the bread slices. Divide between plates and top with spring mix, tomato slices, and chickpea spread. Serve with a side of veggie sticks. 

    Fiber Focused
    American
    Vegetarian
    Vegan
    Sandwiches
    No Cook
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, ⅔ cup chickpea filling


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        9g
      • Added Sugars
        2g

        4%

    • Protein
      17g

    • Potassium
      658mg
      14%

    Ingredients

    canned chickpeas (no salt added)
    30 oz

    fresh dill (chopped)
    1 tbsp

    low-fat vegan mayonnaise
    1/3 cup

    Dijon Mustard
    2 tsp

    Apple Cider Vinegar
    2 tsp

    onion powder
    1/4 tsp

    paprika
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain bread
    4 slice

    spring mix salad
    1/2 pkg (5 oz)

    tomato(es) (sliced)
    1 whole

    flat leaf parsley (chopped)
    1 tbsp

    carrots (peeled and cut into 2-inch sticks)
    2 large

    celery (trimmed and cut into 2-inch sticks)
    2 stalks

  • Asparagus and Bok Choy Frittata

    Asparagus and Bok Choy Frittata

    How to Make Asparagus and Bok Choy Frittata

    Perfect for breakfast, brunch, or even dinner, our Asparagus and Bok Choy Frittata is a flavorful and diabetes-conscious dish designed to delight your taste buds with minimal effect on your blood glucose (blood sugar). This frittata combines the freshness of asparagus and the mild crunch of bok choy with protein-packed eggs, creating a balanced and nutritious meal for those with diabetes. Packed with essential nutrients, this frittata is a delicious addition to your diabetes-friendly menu, offering a satisfying culinary experience.


    5 min prep time


    10 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large ovenproof skillet over medium heat.

    2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2–3 minutes.

    3. Crack the eggs into a large bowl and whisk to combine.

    4. Preheat the oven to broil.

    5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3–4 minutes.

    6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1–2 minutes. Slice into six equal pieces.

    Low Carb
    Italian
    American
    One Pot
    Main Dish
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      395mg
      8%

    Ingredients

    olive oil
    2 tbsp

    asparagus (chopped into bite-size pieces)
    1 bunch

    baby bok choy (chopped)
    1 head

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    egg substitute
    2 cup

    reduced-fat mozzarella (shredded)
    2/3 cup

  • Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas

    How to Make Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas is a classic and comforting dish that fits the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it is a good choice for those who are mindful of their blood pressure. Tender turnip greens are simmered with onions, garlic, and a touch of vinegar, then served alongside creamy black-eyed peas seasoned with smoked paprika and thyme. It’s a flavorful and hearty meal that captures the essence of Southern cuisine.


    10 min prep time


    40 min cook time


    4servings


    ½ cup greens and ¼ cup beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet or pot over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Add garlic and cook for 1 minute until fragrant.

    2. Stir in the chopped turnip greens, ¼ tsp smoked paprika, red pepper flakes, and ¼ tsp black pepper. Add 1 cup vegetable broth and bring to a simmer. 

    3. Cover and cook for 15–20 minutes, stirring occasionally, until the greens are tender. Stir in the apple cider vinegar just before serving.

    4. In another skillet, heat 1 Tbsp olive oil over medium heat. Add remaining diced onion and sauté for 3–4 minutes until softened. 

    5. Stir in black-eyed peas, diced tomato, ½ tsp smoked paprika, cayenne pepper, and 1/4 black pepper. Add 1 cup vegetable broth and simmer for 10–15 minutes, stirring occasionally, until the flavors meld and the liquid slightly reduces.

    6. Divide the turnip greens and black-eyed peas among 4 plates or bowls. Garnish with fresh parsley and a dash of hot sauce if desired.

    Comfort Food
    American
    Vegetarian
    Vegan
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup greens and ¼ cup beans


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      373mg
      8%

    Ingredients

    olive oil (divided)
    2 tbsp

    yellow onion (diced, divided use)
    2 small

    garlic (minced)
    2 clove

    turnip greens (washed and chopped (or about 8 cups packed))
    1 lbs

    smoked paprika (divided)
    3/4 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    black pepper (divided)
    1/2 tsp

    low sodium vegetable broth (divided)
    2 cup

    Apple Cider Vinegar
    1 tbsp

    cooked black-eyed peas (drained and rinsed)
    1 cup

    tomato (diced)
    1 small

    cayenne pepper
    1/4 tsp

    fresh parsley (chopped)
    2 tbsp

    hot sauce
    1/4 tsp

  • Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    How to Make Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Elevate your weeknight dinners with these Sheet Pan Cheesy Mini Meatloaves made with a colorful medley of bell peppers and onions. This Very-Low-Carbohydrate Meal Pattern recipe is not only easy to prepare, it’s packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying dinner the whole family will enjoy.


    10 min prep time


    20 min cook time


    4servings


    3 meatloaves, ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Line a large baking sheet pan with aluminum foil.

    2. Place turkey, egg, breadcrumbs, half of the Italian seasoning, and black pepper in a medium bowl. Mix with your hands until the meatloaf mixture is well combined.

    3. Form the beef mixture into 12 short logs, approximately 3-inches long. Transfer to one half of the baking sheet.

    4. Spread the bell peppers and onion on the unused side of the baking sheet. Drizzle the vegetables with oil, sprinkle with the remaining seasoning, and toss to coat evenly. Arrange them in a single layer.

    5. Place the baking sheet in the oven and roast, stirring the vegetables midway, until the meatloaves are nearly cooked and the vegetables are tender when pierced with a fork, about 15–20 minutes.

    6. Take the baking sheet out of the oven when the meatloaves are almost done. Lay slices of cheese on top of each meatloaf. Return the sheet to the oven and bake until the meatloaves are fully cooked and the cheese has melted, about 2–3 more minutes.

    Low Carb
    Kid Friendly
    American
    One Pot
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatloaves, ½ cup vegetables


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      43g

    • Potassium
      561mg
      12%

    Ingredients

    fat-free ground turkey
    1 lbs

    eggs
    1 whole

    panko bread crumbs
    1/2 cup

    Italian seasoning (divided)
    2 tsp

    black pepper
    1/2 tsp

    green bell pepper (sliced)
    2 whole

    red onion (sliced)
    1 med

    olive oil
    2 tbsp

    block fat free mozzarella cheese (cut into 12 slices)
    6 oz

  • Seared Barbecue Tempeh Salad

    Seared Barbecue Tempeh Salad

    How to Make Seared Barbecue Tempeh Salad

    Savor the bold and smoky flavors of this Seared Barbecue Tempeh Salad, a vibrant dish that fits the Vegan Meal Pattern. Grilled tempeh is marinated in a zesty barbecue sauce and served over a fresh bed of greens, topped with crunchy vegetables and a tangy dressing. It’s a perfect blend of textures and flavors, ideal for a satisfying vegan meal.


    10 min prep time


    5 min cook time


    4servings


    3 cups veggie salad, 1/2 cup tempeh and peppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice tempeh crosswise into thin strips and place in a medium bowl. Add bell peppers and barbecue sauce to the bowl with the tempeh and gently stir to coat.

    2. Preheat a large skillet over medium-high heat.

    3. Once the skillet is hot, add oil and swirl to coat the bottom. Add tempeh and bell peppers in a single layer and cook, flipping once, until tempeh is browned and warmed through, 4–5 minutes. Remove from heat.

    4. To assemble the salads, divide romaine, cucumber, and tomatoes between plates or bowls. Top with barbecue tempeh and peppers, and drizzle with dressing.

    American
    Salads
    Vegetarian
    Vegan
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups veggie salad, 1/2 cup tempeh and peppers


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      874mg
      19%

    Ingredients

    tempeh (8 oz)
    1 package

    red bell pepper (thinly sliced)
    1 whole

    barbecue sauce (no sugar added)
    3 oz

    olive oil
    2 tsp

    romaine lettuce (chopped)
    1 head

    English cucumber(s) (thinly sliced into half-moons)
    1 whole

    cherry tomatoes (halved)
    1 cup

    fat-free Catalina salad dressing
    1/3 cup

  • Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    How to Make Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Indulge in the fresh and zesty flavors of a green goddess salad topped with rich smoked salmon and a sprinkle of everything bagel seasoning for a crunchy twist. This salad fits the Low-Carbohydrate Meal Pattern and combines crisp romaine, creamy avocado, and tangy herbs, all drizzled with a light and flavorful dressing. 


    15 min prep time


    4servings


    4 cups salad, 2 Tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, combine Greek yogurt, parsley, chives, basil, lemon juice, garlic, olive oil, and Dijon mustard. Blend until smooth and set aside

    2. In a large salad bowl, layer romaine lettuce, baby spinach, cucumber, cherry tomatoes, radishes, and red onion.

    3. Arrange smoked salmon, hard-boiled eggs, and diced avocado on top.

    4. Evenly sprinkle everything bagel seasoning over the salad.

    5. Drizzle the dressing over the salad just before serving.

    Veggie Rich
    Low Carb
    American
    Salad Dressings & Condiments
    Salads
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 cups salad, 2 Tbsp dressing


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      668mg
      14%

    Ingredients

    Plain Nonfat Greek yogurt
    1/4 cup

    fresh parsley (chopped)
    4 tbsp

    fresh chives (chopped)
    4 tbsp

    fresh basil leaves
    4 tbsp

    lemon juice
    2 tbsp

    garlic (minced)
    2 clove

    olive oil
    2 tsp

    Dijon Mustard
    1 tsp

    romaine lettuce (chopped)
    8 cup

    baby spinach
    2 1/2 oz

    cucumber(s) (thinly sliced)
    1 whole

    cherry tomatoes (halved)
    1 cup

    radish (thinly sliced)
    8 oz

    red onion (thinly sliced)
    1/2 small

    smoked salmon (sliced into strips)
    4 oz

    hard-boiled egg (quartered)
    3 large

    avocado (diced)
    1/2 cup

    everything bagel seasoning
    1 tsp

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp

  • Tuna Salad Melt on Whole Grain English Muffin with Side Salad

    Tuna Salad Melt on Whole Grain English Muffin with Side Salad

    How to Make Tuna Salad Melt on Whole Grain English Muffin with Side Salad


    10 min prep time


    4 min cook time


    4servings


    1 muffin, ½ cup tuna salad, 2 cups side salad

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine drained tuna, Greek yogurt, Dijon mustard, celery, carrots, garlic powder, and black pepper. Mix well until evenly combined. 

    2. Preheat a non-stick skillet or griddle over medium heat.

    3. Spread the tuna salad evenly over each muffin half and top each with ½ tablespoon of cheese.

    4. Spray the skillet with cooking spray. Place the assembled muffins onto the skillet, cover, and cook on low heat until the cheese melts, about 3–4 minutes. Remove from heat.

    5. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and shredded carrots. Drizzle with balsamic vinegar and olive oil, then toss to coat. 

    6. Plate 2 muffin halves per serving alongside the salad. 

    American
    Salads
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 muffin, ½ cup tuna salad, 2 cups side salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      23g

    • Potassium
      637mg
      14%

    Ingredients

    tuna packed in water (no salt added, drained)
    8 oz

    Plain Nonfat Greek yogurt
    1/4 cup

    Dijon Mustard
    2 tsp

    celery (finely diced)
    1/4 cup

    carrots (finely diced)
    1 med

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain English muffins (split)
    4 whole

    reduced fat mozzarella cheese (shredded)
    4 tbsp

    nonstick cooking spray
    1 whole

    mixed greens
    4 cup

    cherry tomatoes (halved)
    1 cup

    cucumber(s) (sliced)
    1/2 cup

    carrot(s) (shredded)
    1/4 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tsp