When it comes to quick and easy meals, tuna wraps are ideal.
Grab a few pouches of quality tuna (don’t buy the cans, they’re a mess to drain), add chopped veggies, then wrap up the works in a whole grain tortilla. Simple, right?
Water packed tuna is a dieter’s dream. It’s high in protein and low in calories. (You can check out theKitchn for a primer on which tunas to buy.)
If you have time to spare, skip the jarred roasted bell peppers. You can easily roast them yourself. Not only does it save you money, it often saves calories. The jarred versions are typically packed in oil, and the dehydrated are sometimes hard to find.
I was off on a tangent for a minute there, the thought of pizza can do that to me. Back to my tuna wrap.
After I added those sweet bell peppers, chopped onion, garlic, olives and a squeeze of lemon juice, I didn’t need to load my tuna with a fattening sauce. Instead, I used a few slices of heart healthy avocado and a sprinkle of feta cheese to finish off my wrap with a Mediterranean twist.
That’s lunch (or dinner) for today folks! Enjoy, and have a terrific weekend ahead!
Serves Serves 2 wraps
- 5 ounces tuna, packed in water and drained
- ? cup white onion, minced
- ¼ cup roasted bell peppers, chopped
- ? cup kalamata olives, chopped
- 1 clove garlic, minced
- ¼ small lemon, juiced
- 1 small avocado, sliced
- 4 tablespoons low fat feta cheese, crumbled
- 2 cups lettuce , chopped
- 2 medium whole wheat wrap
- Combine tuna, onion, bell pepper, olives, garlic and lemon juice in a bowl.
- Top a whole grain wrap with half the tuna mixture, slices of avocado, then finish with greens and two tablespoons feta cheese.
- Roll tightly, cut in half and pin each half together with a toothpick.
Food energy: 374kcal Saturated fatty acids: 5.10g Monounsaturated fatty acids: 9.52g Polyunsaturated fatty acids: 2.04g Total fat: 16.66g Calories from fat: 149 Cholesterol: 37mg Carbohydrate, by difference: 28.81g Total dietary fiber: 6.83g Protein: 25.76g Total lipid (fat): 18.36g Water: 189.00g Ash: 4.35g Total sugars: 2.60g Calcium: 143mg Iron: 3.48mg Magnesium: 56mg Phosphorus: 270mg Potassium: 681mg Sodium: 729mg
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