Tuna Melt Recipe
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Category: |
Category: |
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Ingredients: |
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
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Directions: |
Directions: 1. Preheat broiler.
2. 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. |
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Number Of
Servings: |
Number Of
Servings:4 |
Preparation
Time: |
Preparation
Time:10-15 min |
Personal
Notes: |
Personal
Notes: 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.
Nutrition
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
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