Mediterranean Quinoa Salad

Quinoa is a cream-colored grain with a nutty flavor that's great as a side dish, in pilafs, or in salads such as this one. Like many whole grains, it's high in fiber. Look for it at larger supermarkets or health food stores.

SERVINGS: 4 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 27 *would need to be used as a meal NOT as a side to a meal*

2/3	cup red quinoa or regular quinoa
1-1/2	cups water
2	6-ounce cans very low-sodium chunk white tuna, drained
1	cup frozen peas and carrots, thawed
1/2	of a small red onion, halved and thinly sliced
1/2	cup bottled light Italian salad dressing
3/4	cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
	Bibb or Boston lettuce leaves (optional)

1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

• Servings: 4 (1 1/3 cup) servings
• Calories278
• Total Fat (g)7
• Saturated Fat (g)1
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)1
• Cholesterol (mg)38
• Sodium (mg)315
• Carbohydrate (g)27
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)27
• Vitamin C (DV%)16
• Calcium (DV%)4
• Iron (DV%)12

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.)1
• Lean Meat (d.e.)3