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Lose the mayo.
Mix 4 ounces drained water-packed tuna with 2 tablespoons nonfat Greek yogurt and 1 teaspoon Dijon mustard. Fold in 1 teaspoon chopped fresh chives, 1/4 cup diced fennel, and a dash of Worcestershire sauce. Serve on a whole wheat sandwich roll.
Nutrition facts: 409 calories, 40g protein, 52g carbohydrate, 5g fat (1g saturated), 8g fiber
Aida Mollenkamp, the host of the Cooking Channel's FoodCrafters, likes Greek yogurt's creaminess and extra protein.