Tasty Tuna Salad Sandwich image

Protein, vitamin K, B vitamins, and folate enhance your baby’s cell, brain, nervous system, and bone development, and the iron builds up your iron stores.

MAKES 2 SANDWICHES

LIGHT, fresh, and high in protein, this deli-style tuna salad is perfect between two slices of whole wheat or sprouted bread, stuffed in a pita pocket, or atop crackers. It’s also amazing on a bed of your favorite greens. Rinsing and draining the canned tuna removes some of the fishy taste. Pickles and celery add a nice crunch, but feel free to add your favorite ingredients, such as capers, red bell peppers, cucumbers, and tomatoes.

1 (6- to 6½-ounce) can light tuna in spring water, drained and rinsed

1 scallion, thinly sliced

2 tablespoons finely diced celery

1 dill pickle, finely diced

3 tablespoons light mayonnaise, or to taste

1 tablespoon freshly squeezed lemon juice, or to taste

Salt and freshly ground black pepper

4 slices hearty calcium-enriched or whole-grain bread

• In a bowl, combine all the ingredients, except the bread, and mix until well blended. Adjust the seasoning and assemble the sandwiches.

Meal ideas

• Green salad or raw veggies

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Reduce the amount of bread to one slice, if necessary.

• Skip the bread and place the tuna salad on top of lettuce or in half of an avocado

• Green salad or raw veggies

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 tuna sandwich with calcium-enriched bread: Calories: 378 cals; Protein: 24 g; Carbohydrates: 46 g; Fat: 11 g; Fiber: 3 g; Sodium: 837 mg; Vitamin K: 53 mcg; B12: 2 mcg; B6: 0.3 mg; Niacin: 16 mg; Thiamine: 0.4 mg; Riboflavin: 0.4 mg; Folate: 100 mcg; Iron: 4 mg; Selenium: 79 mcg; 3 CARBS