6 oz. baked potato, mashed
5 oz. tuna
1 1/2 oz. shredded Cheddar cheese
1/2 c. plain low-fat yogurt
4 tsp. low-fat mayonnaise
1/2 c. diced green pepper
2 tbsp. diced onion
2 tbsp. water
1/2 tsp. garlic powder
Dash of pepper

Mix well and place in a sprayed 1 quart covered casserole. Microwave on high power for 5 minutes or put in oven at 350 degrees for 15 to 20 minutes.

Each serving equals: 1 bread, 1/2 milk, 1/2 vegetable, 3 1/2 protein (1 hard cheese), and 1 fat.