Light Summer Lunches
Jacqueline Gomes, RDN, MBA
Make the most of the best days of summer with light & easy summer lunches. Lunches that are quick, fresh and delicious will make it easier to stick to a healthful diet.
Utilize convenience foods. Some of my favorite easy to prepare items are:
- Canned tuna, canned salmon or sardines.
- Store prepared rotisserie chicken
- Bagged salad kits
- Pre-cut fruits and veggies found in the produce department
- And lower fat deli meats like turkey and chicken.
I also enjoy easy take along friendly foods when I’m on the run or if I’m at the beach of course!
- Canned tuna like Chicken of the Sea tuna contains an excellent source of protein and omega-3 fats.
- Canned beans such as Goya Organic beans are ready to eat and easy to incorporate into salads or grain dishes.
- Whole grain crackers add satisfying crunch
- Raw veggies like grape tomatoes, bell peppers and cucumber are easy to snack on throughout the day.
Tuna Stuffed Peppers
- Prep: 10-15 minutes
- Cook: 5 minutes
- Makes: 4 Stuffed Peppers
- 2 Bell peppers, any color (green, red, orange or yellow)
- 1 (5 ounce) can Chicken of the Sea Solid White Tuna in water
- 1 cup Goya Organic Cannellini beans, drained and rinsed
- ½ sweet onion, minced
- 2 gloves garlic, minced
- 2 tablespoons capers
- ¼ cup light mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon chopped parsley
- 2 teaspoons olive oil
- Freshly ground pepper
- 1 teaspoon Italian seasoning
- Preheat broiler in oven. Place peppers on a baking sheet, broil for about 5 minutes, turning frequently or until soft.
- Meanwhile, heat olive oil in a small skillet over low-medium heat. Add onions and garlic and cook until soft and translucent. Add in beans, cook for about 2 minutes and remove from heat and place into a bowl.
- Add tuna, capers and light mayonnaise to the bean/onion mixture. Using a fork, break up the tuna. Stir in lemon juice, parsley, ground black pepper and Italian seasoning.
- Once the peppers are ready and you’ve removed them from the broiler, allow them to cool until you’re able to handle them with your hands.
- Cut the peppers in half, remove seeds and lay the halves on a dish. Fill each pepper with tuna/bean mixture and enjoy!
Nutrition information per stuffed pepper:
248 calories; 30g carbohydrate; 7g fat; 17g protein; 593mg sodium; 7g fiber
Recipe by Jacqueline Gomes, RDN, MBA