Here’s a deconstructed take on the tuna salad sandwich using crispbread crackers instead of bread. This is an easy lunch to throw together with staple items from your pantry and refrigerator.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

2 multigrain crispbread crackers, such as Wasa
2 tablespoons reduced-fat cream cheese
1 3-ounce can water-packed chunk light tuna
1 sliced scallion
1 lemon wedge
Freshly ground pepper to taste

Top crackers with cream cheese, tuna and scallion. Squeeze lemon over the top and season with pepper.

NUTRITION INFORMATION: Per serving: 229 calories; 6 g fat (4 g sat, 2 g mono); 42 mg cholesterol; 15 g carbohydrate; 27 g protein; 1 g fiber; 382 mg sodium; 356 mg potassium.


Nutrition bonus: Selenium (100% daily value), Iron & Vitamin C (15% dv).


1 Carbohydrate Serving


Exchanges: 1 starch, 3 very lean meat, 1 fat

If you substitute dijon mustard for the low fat creamed cheese, it gives it a tangy taste and is much better for you.

Janis, Waldorf, MD