NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Sat Fat
| Heart Healthy
| Healthy Weight
Here’s our updated version of the classic—and great proof that you can have your, well, melt and eat it, too, even if you’re building a healthy lifestyle. How about a tossed green salad on the side?
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 slices whole-wheat bread
2 6-ounce cans chunk light tuna (see Ingredient note), drained
1 medium shallot, minced (2 tablespoons)
2 tablespoons reduced-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce, such as Tabasco
Freshly ground pepper to taste
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese
1. Preheat the broiler.
2. Toast bread in a toaster.
3. 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. Serve immediately.
NUTRITION INFORMATION: Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.
Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
TIP: Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
RELATED RECIPES:
Blackened Salmon Sandwich
| EatingWell Sloppy Joes
| Tuscan-Style Tuna Salad
| Portobello "Philly Cheese Steak" Sandwich
| Tomato, Tuna & Tarragon Salad
|
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