Sample Recipe: Tuna & Avocado Power Bowl When I hear the word tuna, I think of tuna salad. But tuna doesn't have to be laden with mayo and slapped between two pieces of bread. It can be paired with avocado for creaminess--no mayo needed! It can be served attractively in a bowl for a nourishing lunch with worldly appeal. And your bowl can provide a vehicle for which to get vegetables. Plan ahead so you have leftover grilled, roasted, or steamed veggies to use in the recipe. Otherwise, go ahead and quickly prepare a favorite frozen vegetable for it. Enjoy your power bowl warm or cool. Prep Time: 10 minutes Cook Time: 2 minutes (plus standing time) Serves: 2 Serving Size: 1 bowl (2 1/2 cups) Ingredients 1/3 cup dry whole-wheat couscous 2 cups pre-cooked non-starchy vegetables of choice, such as steamed brussels sprouts 2 (3-ounce) pouches no-salt-added tuna 1 Hass avocado, peeled and sliced 1 tablespoon reduced-sodium tamari (soy sauce) 2 teaspoons toasted sesame oil ¼ teaspoon crushed red pepper flakes Directions In a small saucepan, bring 1/3 cup water to a boil over high heat.

Stir in the couscous, cover, and remove from heat. Let stand 5 minutes to complete the cooking process. Or prepare per package directions. Evenly divide the couscous among two bowls. In each bowl, arrange 1 cup of vegetables, 1 pouch of tuna, and half of the avocado slices. Sprinkle each with 1½ teaspoons tamari, 1 teaspoon sesame oil, and 1/8 teaspoon crushed red pepper flakes. Serve. Kitchen Tools Dry measuring cups Can opener Cutting board Chef's knife Measuring spoons Small saucepan with lid Cooking spoon 2 dinner bowls Easy Tip! See page XX for "How to cut and avocado.

" Build-a-bowl: Vary ingredients here as you wish. Choose any grain, like brown rice, quinoa, or farro. Select any veggie, such as steamed or roasted Brussels sprouts, sautéed cherry tomatoes, grilled zucchini, or a mixture of colorful non-starchy veggies, like a trio of grilled bell peppers. And pick any protein, like grilled fish, shellfish, chicken, or tofu. The options are practically endless! Per Serving Calories 410, Total Fat 17g, Saturated Fat 2.5g, Trans Fat 0g, Sodium 430mg, Cholesterol l25mg, Total Carbohydrate 39g, Dietary Fiber 12g, Total Sugars 3g (includes 0g added sugars), Protein 32g, Potassium 1045mg, Phosphorus 263mg.