Try this in a whole-wheat pita pocket with fresh spinach and sliced red onion.

Makes 3 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1/3 cup nonfat plain yogurt
2 tablespoons tahini or fruity extra-virgin olive oil
1 teaspoon lemon juice
2 cloves garlic, very finely chopped
1 teaspoon ground cumin
1 6-ounce can solid white tuna in water, drained and flaked
1 8-ounce can chickpeas (3/4 cup), drained and rinsed
1/4 cup chopped flat-leaf parsley
Salt & freshly ground pepper to taste

Whisk together yogurt, tahini or olive oil, lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper.

NUTRITION INFORMATION: Per serving: 212 calories; 7 g fat (1 g sat, 2 g mono); 18 mg cholesterol; 17 g carbohydrate; 21 g protein; 4 g fiber; 314 mg sodium; 337 mg potassium.


Nutrition bonus: Selenium (68% daily value), Folate (23% dv), Iron & Vitamin C (17% dv).


1 Carbohydrate Serving

This is soooo good! If you like these flavors, it's a nice twist on the old standard tuna salad recipe. It's flavorful and healthy and delicious on top of mixed greens w/ a pita pocket. Definitely a keeper!

Anonymous, Newmarket, NH

ABSOLUTELY DELICIOUS!!! As a tip: I would be wary of any canned items you may use in this recipe (namely tuna & garbanzo beans) because they are packed with salt added. This was my first time making this and I will make it MANY times in the future--but I will pre-soak some dry garbanzo beans and try to find a low-sodium canned tuna. Using all canned items should not require salt to taste I suspect. This is very filling and scrumptious! My new favorite pita! :-)

Amy, Milwaukee, WI

This recipe is terrific. It's very flavorful and full of protein so it keeps you full for a long time. Highly recommended.

Pam, Pittsburgh, PA