This simple dish is as pleasing to the eyes as it is to the palate. Savor it as is or over whole-grain toast or rice.

　　

Ingredients

serves 4, 1 cup per serving

　　3 cups frozen mixed peas, carrots, baby corn, and snow peas or mixed peas and carrots

　　1 10-ounce can low-fat condensed cream of chicken soup (lowest sodium available)

　　1/2 cup bottled or canned mushrooms, drained

　　8 ounces frozen cooked diced skinless chicken breast pieces, cut into about 1-inch cubes

　　1/3 cup fat-free, low-sodium chicken broth or water

　　1/2 teaspoon dried tarragon, crumbled

　　1/4 teaspoon pepper

　　

Step 1

In a medium saucepan, stir together all the ingredients. Cook, covered, over medium heat for 20 minutes, or until the vegetables are tender and the mixture is completely heated, stirring occasionally.

　　

Creamed Tuna and Vegetables

Step 2

Substitute two 5-ounce cans very low sodium white or light tuna in water, drained and flaked, for the chicken.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 207

　　

Step 5

Total Fat: 4.0g

　　

Step 6

Saturated: 1.5g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 1.0g

　　

Step 9

Monounsaturated: 1.0g

　　

Step 10

Cholesterol: 51mg

　　

Step 11

Sodium: 475mg

　　

Step 12

Carbohydrates: 19g

　　

Step 13

Fiber: 3g

　　

Step 14

Sugars: 6g

　　

Step 15

Protein: 22g

　　

Step 16

Dietary Exchanges

　　

Step 17

1 1/2 Starch

　　

Step 18

2 Very Lean Meat

　　

Creamed Tuna and Vegetables

Step 19

(Per Serving)

　　

Step 20

Calories: 182

　　

Step 21

Total Fat: 2.5g

　　

Step 22

Saturated: 0.5g

　　

Step 23

Trans: 0.0g

　　

Step 24

Polyunsaturated: 0.5g

　　

Step 25

Monounsaturated: 0.5g

　　

Step 26

Cholesterol: 33mg

　　

Step 27

Sodium: 474mg

　　

Step 28

Carbohydrates: 19g

　　

Step 29

Fiber: 3g

　　

Step 30

Sugars: 6g

　　

Step 31

Protein: 22g

　　

Step 32

Dietary Exchanges

　　

Step 33

1 1/2 Starch

　　

Step 34

2 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals