1/2 cup chopped California walnuts
1 cup orzo or small shell past
2 teaspoons canola oil
3 large cloves garlic, minced
1/2 pound skinless, center-cut salmon fillet, cut into 3/4-inch cubes
2 cups shredded Swiss chard, rinsed and drained
1/2 cup snipped sun-dried tomatoes, covered with boiling water, soaked 5 minutes and drained
2 tablespoons fresh lemon juice
Salt and freshly ground pepper, to taste
6 (6-inch) fat-free, whole-wheat pita breads, cut in half horizontally

Procedures:
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve. Cook orzo according to package directions; drain well. Place in a medium bowl and toss with oil. Set aside and reserve. Coat a 12-inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add garlic; sauté, stirring, 1 minute. Stir in salmon and sauté, stirring, until salmon turns opaque and is cooked throughout, about 4 minutes. Combine with the orzo. Add chard to the skillet and sauté, stirring, until chard is wilted, about 1 minute. Add to the orzo mixture along with the dried tomatoes, juice and walnuts. Season with salt and pepper. To assemble, fill each pita half with orzo mixture, dividing equally.

Yield: Makes 6 servings

Per serving: 416 calories, 22g protein, 62g carbohydrate, 7g fiber, 11g total fat, 1g saturated fat, 20mg cholesterol, 459mg sodium.