Sturdy “country-style” bread works best for this healthy tuna sandwich recipe with watercress and chili-mayo. Eat the tuna sandwich warm, straight off the grill, or wrap it up and pack it in a cooler for a picnic dinner. Serve with grilled bell peppers tossed with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.
Active Time: 35 minutes |
Total Time: 35 minutes
4 slices whole-wheat or sourdough bread
1 1/2 tablespoons canola oil
1 8-ounce tuna fillet, about 1 inch thick
1/4 teaspoon plus 1 1/2 teaspoons chili powder, divided
1/8 teaspoon salt
1/4 cup low-fat mayonnaise
1/2 teaspoon freshly grated lemon zest
1 1/2 teaspoons lemon juice
1 1/2 cups watercress or baby arugula, tough stems removed
Preheat grill to medium-high.
Lightly brush both sides of bread slices with oil. Brush tuna with the remaining oil and sprinkle with 1/4 teaspoon chili powder and salt.
Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.
Combine mayonnaise, lemon zest, lemon juice and the remaining 1 1/2 teaspoons chili powder in a small bowl. Thinly slice the tuna with the grain.
To assemble the sandwiches, divide the lemon-chili mayonnaise between 2 slices of bread (about 2 tablespoons each). Top with about 3/4 cup watercress (or arugula), the tuna and the remaining slices of bread.
Per serving :
19 g Fat;
2 g Sat;
9 g Mono;
52 mg Cholesterol;
32 g Carbohydrates;
36 g Protein;
5 g Fiber;
759 mg Sodium;
781 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 4 lean meat, 2 fat
Tips & Notes
Make Ahead Tip: Wrap and refrigerate the sandwiches for up to 4 hours.