1/4 cup bulgur
1/2 cup plain low fat yogurt
1 tablespoon lemon juice
2 tablespoons thinly sliced green onion
1 medium tomato, seeded and diced
2 cups lettuce greens
1/2 cup hot water
1 tablespoon chopped fresh mint or 2 teaspoons dried mint, crushed
1 tablespoon Dijon mustard
1 6-1/2 or 7 oz. can water packed tuna, drained
1 cup diced zucchini or cucumber
In a medium bowl, combine bulgur and water. Let stand 30 minutes. Drain well.
Stir yogurt, mint, lemon juice, mustard and green onion into bulgur. Add tuna, tomato and zucchini or cucumber. Stir gently to break up tuna and coat with yogurt mixture.
To serve, line small plates with lettuce leaves and top with tuna mixture.
This is an official 5 a Day recipe, and provides four people with 1-1/2 servings of vegetables each.
Recipe makes 4 servings.
Serving size: 1 cup
Calories: 132; Cholesterol: 31mg; Sodium: 149mg; Fiber: 2.5g
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