Vegefy Your Tuna Sandwich

Water-packed tuna is an essential staple of the low-fat kitchen, a great thing to have on hand for last-minute meals. Often, I’ll make tuna sandwiches for lunch or a light dinner. Instead of straight tuna salad--which typically requires a lot of mayonnaise--I add shredded carrot and frozen petite peas to the usual celery-onion-tuna mix.

The peas add a great fresh taste to the salad. I use frozen peas because they thaw quickly without cooking, and they instantly chill down the sandwich mix. Be sure to use petite peas, not the larger variety.

Low-fat mayonnaise and plain nonfat yogurt make the sandwich dressing, a combination that saves about 76 grams of fat when compared with the same amount of regular mayonnaise.

When choosing bread for low-fat sandwiches, read the labels. One of my favorite Vienna-style breads has no fat. Put lots of romaine leaves on the bread for crunch and bulk before topping with tuna and lots of shredded carrots. Serve the sandwich open-faced to save on fat and calories from that second slice of bread.

TUNA AND VEGETABLE SANDWICHES

1 (12-ounce) can water-packed white meat tuna, drained

1 tablespoon grated onion

1 cup sliced celery

1/4 cup low-fat mayonnaise

1/4 cup plain nonfat yogurt

1 cup frozen petite peas

Salt, pepper

4 slices nonfat Vienna bread or other nonfat bread, about 1-inch thick

Baby romaine leaves

1 carrot, shredded

* Break up tuna in bowl with wooden spoon. Stir in onion and celery.

* Stir together mayonnaise and yogurt. Stir into tuna mixture. Stir in peas. Add salt and pepper to taste. Chill until ready to serve.

* Top 1 slice bread with romaine leaves. Spread tuna salad over top. Top with shredded carrot.

4 servings. Each serving: 284 calories; 646 mg sodium; 16 mg cholesterol; 6 grams fat; 25 grams carbohydrates; 30 grams protein; 1.32 grams fiber.