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.
Active Time: 10 minutes
Total Time: 15 minutes
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight |
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
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.
TIPS & NOTES
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
Apollo Fitness Clothing: Clothes that look as good as you do!
Simple. High-protein. Easy.
What's not to like?
Check out Nark's training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, & 2013
Nark's training Videos? View 'em Here!
Got a question for Nark? Ask --> Here!
DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
|Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)|
|Thread Tools||Search this Thread|