昼食
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Tuna Salad on Greens
4 whole grain crackers · 4 cups romaine lettuce · 1 tomato
Tuna Salad with Grapes
2 cans water packed tuna · 1 cup celery · 1/8 cup mayonnaise
Tuna Slider with Green Chiles
5 ounces canned tuna, packed in water · 1 can chopped green chilies · 1/4 cup diced celery
Tuna Veggie Antipasto
1/2 cup red onion · 2 1/2 cups celery · 1 can tuna, in water
Tuna Veggie Picnic Sandwich
12 ounces albacore tuna · 1/4 cup low-fat mayonnaise · 2 tablespoons Dijon mustard
Turkey and Cucumber Sandwich
4 slices whole wheat bread · 4 slices enriched white bread · 1/2 cup plain fat free yogurt
Turkey Potato Salad
6 ounces turkey · 1/4 cup celery · 1 cup potato
Turkey Salad with Orange Vinaigrette
1/4 cup orange juice · 2 tablespoons white wine vinegar · 2 tablespoons onion
Vegetable Cheese Soup
3 cups water, divided · 3 cups mixed vegetables, frozen or fresh, chopped · 1/4 cup onions, chopped
Vegetable Soup with Chicken
1 can chicken · 3 cups water · 3 ears corn
Vegetarian Matzo Ball Soup
2 eggs, lightly beaten · 2 tablespoons olive oil · 1/8 cup low-sodium vegetable broth
Veggie Bean Wrap
2 medium green or red bell peppers, seeded and chopped · 1 medium onion, peeled and sliced · 1 can (15 ounces) low-sodium black beans, drained and rinsed
Veggie Pizza Pita Pockets
1 pita, whole wheat · 2 tablespoons low-sodium tomato sauce · 1 slice part-skim mozzarella cheese
Veggie Quesadillas
cooking oil spray · 1 medium zucchini, chopped · 1/2 broccoli head, chopped
Veggie Stuffed Pita
2 cups broccoli, chopped · 15 baby carrots or 4 regular · 2 medium zucchinis
Vidalia Onion and Tomato Salad with Grilled Tuna
1/2 pound ahi (yellowfin) tuna steak · 1/2 teaspoon olive oil · 2 tomatoes, cut into wedges
Vinaigrette Salad Dressing
Basic Vinaigrette · 6 tablespoons vegetable oil · 4 tablespoons vinegar
Waldorf Salad
1/4 cup walnuts, chopped · 2 medium apples, cored and diced · 1 cup celery, diced
Walleye Chowder
4 slices bacon, cooked and chopped · 3 tablespoons butter · 1/2 cup celery, chopped
Watermelon Gazpacho
4 cups cubed, seeded watermelon · 1 cucumber · 1 clove garlic
Yogurt Fruit Salad
3/4 cup (6 ounces) low-fat vanilla yogurt · 1/4 teaspoon cinnamon · 1/16 cup (1 Tablespoon) orange juice
Zesty Citrus Coleslaw
4 cups shredded cabbage · 1 1/2 cups canned Mandarin oranges, drained · peanuts
Zesty Herb Salad Dressing
1 tablespoon vegetable oil · 2 tablespoons vinegar · 1/3 cup orange juice
Zesty Pasta Primavera Salad
2 cups whole grain rotini pasta, uncooked* · 3 tablespoons vegetable oil · 3 tablespoons lemon juice
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