Serves 2 (as a main course)

Per serving: 382 calories, 37.3g protein, 45.4g carbohydrate, 12.6g dietary fiber, 6.2g total fat (1g saturated fat), 25mg cholesterol, 48mg sodium, Carbohydrate choices: 3

Quick, tasty, and nutritious--this light version of the traditional summer meal is still loaded with fiber and protein, but minus most of the fat and sodium. Keep the illusion of richness with a trick you can also use on other dishes: instead of stirring the oil into the salad, drizzle it over the surface of each serving.

Ingredients

  • 2 cups cooked white kidney beans, no salt added, drained
  • One 6-ounce can low-sodium, water-packed tuna, drained
  • 1 tomato, coarsely chopped, or 1 cup halved grape tomatoes
  • ¼ small red onion, very thinly sliced (optional)
  • 6 to 8 fresh basil leaves, coarsely chopped
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon fresh lemon juice
  • Freshly ground black pepper
  • 2 teaspoons extra-virgin olive oil
  • 2 lemon wedges

STIR TOGETHER the beans, tuna, tomato, and onion (if using). Add the basil, parsley, and lemon juice; toss lightly. Season well with black pepper. Set aside for 20 to 30 minutes to allow the flavors to blend.

SPOON into 2 shallow bowls or salad plates. Evenly drizzle 1 teaspoon of the olive oil over each serving. Garnish with a lemon wedge.

Serves 2 (as a main course)

Per serving: 362 calories, 20.9g protein, 24.1g carbohydrate, 6.5g dietary fiber, 21.5g total fat (3.7g saturated fat), 54mg cholesterol, 59mg sodium, Carbohydrate choices: 1.6

Yes, the fat content is high, but it's healthy monounsaturated fat (from avocado) and omega-3 fatty acids (from salmon).

Ingredients

  • ¼ cup fresh orange juice
  • 1 tablespoon fresh lime juice
  • 1 ripe avocado, peeled, pitted, and coarsely chopped
  • 1 ripe mango, peeled, pitted, and coarsely chopped
  • 6 ounces cooked salmon, no salt added

WHISK the juices to blend. Add the avocado, mango, and salmon; toss gently to combine.