Mediterranean Tuna Salad

This is a really quick and easy recipe that is perfect for one person but can easily be doubled for two.  If the tuna or sun-dried tomatoes are refrigerated, let them sit on the counter for about 10 minutes before you make this recipe to let the olive oil liquify again.

1 5-oz can albacore tune (the recipe calls for tuna packed in olive oil but for an even healthier meal go for tuna packed in water)
2 sun-dried tomatoes in olive oil, chopped
2 T chopped canned artichoke hearts
1 1/2 T chopped fresh basil leaves
Juice of 1/2 lemon (or more if desired)
1/4 tsp garlic powder
1/2 tsp lemon zest
Salt and pepper to taste
1 cup salad greens

Place tuna in a bowl and break it into chunks. Add in the sun-dried tomatoes, artichoke hearts, basil, lemon juice, garlic powder and lemon zest and mix well. Season to taste with salt, pepper, and additional lemon juice. Arrange salad greens on a plate and top with tuna mixture.

A great alternative would be to use lettuce leaves and scoop tuna mixture onto a couple of leaves and eat as lettuce wraps.

Per serving: 262 cal, 34g protein, 12g total fat

Healthified Mediterranean-Style Chicken and Pasta

You are trying to eat healthy, working your hardest to make good food choices, but you just keep craving that big bowl of pasta with gooey cheese.  You can picture it right now huh?  Well the good news is you can still have an amazing bowl of pasta!  The great news is that it has 44% fewer calories, 76% less fat!  In less than 1 hour you can have a delicious pasta dinner sitting in front of you, give it a try, I guarantee you won't be sorry.

Mediterranean-Style Chicken
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 6

2 cups uncooked multi-grain penne pasta (any shape pasta will work)
2 tsp olive or canola oil
1 small onion chopped (1/3 cup)
2 medium zucchini cut into half lengthwise, then cut crosswise into 1/4 inch pieces
2 cloves garlic, finely chopped
2 cups chicken breast, diced
1 can (14.5 ounce) no salt tomatoes, undrained
1 can (8 ounce) tomato sauce
1/2 tsp dried oregano leaves
1 tsp dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese

In 4-quart Dutch oven, or any other 4-quart pot, cook and drain pasta as directed on package, omitting salt. Return to the pot and cover to keep warm.

In 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
 

Pour chicken mixture over pasta. Top with feta cheese; toss to coat.