Recipe: Last-Minute Salad (serves 1 or 2)

LAST-MINUTE SALAD

The following meal-in-a-salad contains a healthful combination of a whole grain, vegetables, beans and fish. It offers an interesting range of textures, colors and seasonings. The recipe provides enough salad for one entree-sized lunch or two side salads to include at lunchtime.

1/2 cup canned tuna fish (packed in water), drained, or any leftover meat
1 cup chopped mixed raw vegetables (onion, celery, carrots, bell pepper, broccoli florets, etc.)
3/4 cup leftover cooked brown rice or other cooked whole-grain product
1/4 cup canned beans (any type), rinsed and drained
1 to 2 Tbsp. reduced-fat vinaigrette
1 Tbsp. plain non-fat yogurt
1/2 Tbsp. reduced-fat mayonnaise
1/4 tsp. dried parsley (or 1 Tbsp. chopped fresh)
1/4 tsp. dried chervil or cilantro (or 1 Tbsp. chopped fresh)
Salt and freshly-ground black pepper

In a medium bowl place meat, vegetables, rice and beans. Lightly mix together with a fork until well combined.

In a small bowl, whisk together with a fork the vinaigrette dressing, yogurt, mayonnaise, parsley and chervil or cilantro. Add the dressing to the bowl of salad ingredients while lightly tossing with a fork until the dressing is evenly distributed. Add salt and pepper to taste, if desired.

Cover and refrigerate 1 hour or overnight to allow flavors to blend.

Makes 1 serving

Per serving: 386 calories, 6 g. total fat (1 g. saturated fat), 55 g. carbohydrate, 28 g. protein, 8 g. dietary fiber, 688 mg. sodium.

Source: American Institute for Cancer Research