Tuna Salad with Broccoli, Red Peppers, and Vidalia Onion

An old standby gets a nutritional boost and a snappy crunch with peppers, onions, watercress, and broccoli. If watercress is not available, you can substitute arugula or baby salad mix.

Serves 2 as a light entree (serving size: ½ recipe) or 4 as a salad course (serving size: ¼ recipe)

• 2 cups flat-leafed spinach
• 1 cup watercress
• 2 cups broccoli florets
• 1 cup sliced red pepper
• Canola oil spray
• ½ cup sliced Vidalia onion
• 2 6-ounce cans albacore tuna in water, drained well
• 3 tablespoons flaxseed or canola oil
• 3 tablespoons balsamic vinegar (optional)
• Juice of 1 lemon
• 2 cloves garlic, crushed
• Handful fresh basil, chopped
• Freshly ground black pepper

Rinse spinach and watercress and layer in a salad bowl. Saute broccoli and red peppers for 2 minutes in a saute pan sprayed with oil. Remove from heat and set aside. Layer onions, broccoli, and red pepper over greens. Top with flaky albacore tuna. Mix oil, vinegar (if using), lemon juice, and garlic in a small bowl. Drizzle over salad; top with fresh basil and pepper.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: phytoestrogens, quercetin, beta-carotene, anthocyanins

Nutrition information: 230 calories, 23 grams protein, 11 grams total fat, 1 saturated fat, 25 milligrams cholesterol, 11 grams carbohydrate, 2 grams dietary fiber, 310 milligrams sodium