Fresh Lunch: Tuna Melt

If you think tuna melts are a calorie loaded sandwich… think again.  This re-vamped version is lighter on the mayo, has less bread but tastes a whole lot better!  Even when your fridge may be empty and you think you have nothing to make for lunch… a pantry staple to the rescue!  Bring out that high quality tuna and let’s freshen it up!  The sharp cheddar allows you to use considerably less cheese and the tomato slices give it the freshness it needs.

Open Tuna Melt

Serves 4. Prep 10min Total time about 15.

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

Directions:

  1. Preheat broiler in your oven (or use small toaster oven).
  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.

Did you know… 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. -So yes, I’m only having one of these a week right now :)

 

Photo Credit: Eating Well

 

 

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