95g can tuna in spring water
1 1/2 tbsp red wine vinaigrette
4 small pimento-stuffed green olives, chopped
1/2 mandarin (about 7 sections)
2 tsp finely chopped red onion
1/2 tsp minced garlic
1 medium red capsicum, seeded and cut in half lengthwise
On the side: 200g low-fat yoghurt, any flavour

At home
Stir all ingredients except capsicum in a medium plastic container with lid. Place capsicum halves in resealable bag.

At work
Spoon half of tuna into each capsicum half. Serve immediately.

Tip
Look for red capsicums that have as many flat surfaces as possible. Otherwise they'll be hard to stuff and even trickier to eat.

Per serve: 1483 kJ, 8g fat (1g saturated), 761mg sodium, 41g carbohydrates, 4g fibre, 30g protein