1/4 teaspoon salt
1/8 teaspoon pepper
12 slices whole-wheat bread
HEAT oven to 350°.
DRAIN the tuna and break the meat apart with a fork. Wash and chop the celery and dice the cheese.
MIX together well the tuna, celery, cheese, light mayonnaise, instant onion, salt and pepper.
SPREAD mixture on six slices whole-wheat bread and place a single slice of bread on top of each to make six sandwiches. Put each sandwich on a square of aluminum foil, wrapping the foil around the sandwiches, folding the edges securely.
BAKE for 20 minutes, or until hot in the middle. Cool slightly before serving.
SERVE with carrot sticks and low-fat ranch dressing.
Nutrition information: 250 calories, 9 grams total fat, 3 grams saturated fat, 0 grams trans fat, 25 milligrams cholesterol, 550 milligrams sodium, 26 grams total carbohydrate, 4 grams dietary fiber, 4 grams sugars, 17 grams protein.
Makes 6 servings. Source: California Department of Health Services.
12 flour or corn tortillas, small
Vegetable oil or margarine
1 16-ounce can refried beans
1/4 cup onion, chopped
2 ounces fresh or canned diced green chili peppers
6 tablespoons red taco sauce
3 cups vegetables such as mushrooms, spinach and red bell pepper, chopped
1/2 cup cheese, part-skim mozzarella, shredded
1/2 cup cilantro (optional)
BRUSH one side of each of two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza. Brush the outside of the tortilla with vegetable oil or margarine. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas, set aside.
HEAT refried beans, onion, half of the chili peppers together in a medium saucepan, stirring occasionally; remove from heat.
SPREAD about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, 1/2 cup of the chopped vegetables, 1 teaspoon chili peppers and 1 tablespoon cheese for each pizza. Return to frying pan and heat until cheese melts. Top with cilantro if desired. Serve immediately.
Nutrition information: 370 calories, 8 grams total fat, 3 grams saturated fat, 0 grams trans fat, 5 milligrams cholesterol, 850 milligrams sodium, 63 grams total carbohydrate, 6 grams dietary fiber, 6 grams sugars, 15 grams protein.
Red bell pepper
Flour or corn tortillas, small
Diced green chili peppers
Bow tie pasta
Frozen mixed vegetables
Frozen chopped spinach
Shredded cheddar cheese
Shredded part-skim mozzarella cheese
Pantry staples: paprika, bread crumbs, Parmesan cheese, light mayonnaise, instant minced onion
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.