Tuna Veggie Melt
Stripping the fatty mayonnaise and indulgent cheeses from an old-school tuna melt doesn't mean destroying the taste. In fact, we consider our veggie-packed tuna salad and light Jarlsberg cheese a step up.
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Nutrients per serving (1/2 cup tuna salad, 1 slice tomato, 1 oz cheese, 2 oz bread): Calories: 340, Total Fat: 4.5 g, Sat. Fat: 2 g, Omega-3s: 260 mg, Omega-6s: 390 mg, Carbs: 31 g, Fiber: 5 g, Sugars: 7 g, Protein: 41 g, Sodium: 410 mg, Cholesterol: 35 mg
Ingredients
- 6 oz can or pouch unsalted tuna in water, drained
- 3 tbsp celery, diced
- 3 tbsp red onion, diced
- 2 tbsp carrots, peeled and diced
- 2 tbsp tomato, seeded and diced
- 2 tbsp Golden Delicious apple, unpeeled and diced
- 1/3 cup nonfat Greek yogurt
- 1 1/2 tsp white wine vinegar
- 1/2 tsp dried oregano
- 1/4 tsp parsley flakes
- 1/8 tsp ground black pepper
- 1/4 loaf fresh-baked whole-wheat bread (4 oz)
- 2 thin slices tomato
- 2 1-oz slices Jarlsberg Light or reduced-fat Swiss cheese
Preparation
- In a medium bowl, stir together first 11 ingredients until well combined.
- Slice bread horizontally, making a top and bottom. Place both halves crust-side-down, divide tuna salad equally among halves and spread onto each. Top each with 1 slice tomato and 1 slice cheese.
- In an oven or toaster oven, broil topped bread halves on low for 5 to 10 minutes or until cheese is melted and slightly browned.
Nutrition Information
- Serving Size 1/2 cup tuna salad, 1 slice tomato, 1 oz cheese, 2 oz bread
- Calories 340
- Carbohydrate Content 31 g
- Cholesterol Content 35 mg
- Fat Content 4.5 g
- Fiber Content 5 g
- Protein Content 41 g
- Saturated Fat Content 2 g
- Sodium Content 410 mg
- Sugar Content 7 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g