Tuna Melt
http://www.eatingwell.com/recipes/tuna_melt.html
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar, which allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite.
4 servings | Active Time: 10 minutes | Total Time: 15 minutes
Ingredients
- 12 ounces canned chunk light tuna, drained (see Note)
- 1 medium shallot, minced (2 tablespoons)
- 2 tablespoons low-fat mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon minced flat-leaf parsley
- 1/8 teaspoon salt
- Dash of hot sauce
- Freshly ground pepper, to taste
- 4 slices whole-wheat bread, toasted
- 2 tomatoes, sliced
- 1/2 cup shredded sharp Cheddar cheese
Preparation
- Preheat broiler.
- Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.
Nutrition
Per serving : 252 Calories; 6 g Fat; 3 g Sat; 0 g Mono; 66 mg Cholesterol; 16 g Carbohydrates; 31 g Protein; 3 g Fiber; 408 mg Sodium; 242 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.