Mediterranean Tuna Panini

From EatingWell: July/August 2007 — Subscribe Now!

For a great sandwich filling, spike canned tuna with salty olives and capers, bright lemon juice and tangy feta.

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

2 6-ounce cans chunk light tuna, drained
1 plum tomato, chopped
1/4 cup crumbled feta cheese
2 tablespoons chopped marinated artichoke hearts
2 tablespoons minced red onion
1 tablespoon chopped pitted kalamata olives
1 teaspoon capers, rinsed and chopped
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
2 teaspoons canola oil

Preparation

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.
Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Nutrition

Per serving: 336 calories; 6 g fat (2 g sat, 3 g mono); 61 mg cholesterol; 35 g carbohydrates; 34 g protein; 5 g fiber; 543 mg sodium; 52 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Calcium & Iron (15% dv), omega-3s.

2 Carbohydrate Serving

Exchanges: 2 starch, 3 very lean meat