Makes 4 servings
Ingredients
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley⅛ teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced½ cup shredded sharp Cheddar cheese
The EatingWell Tuna Melt Ingredients Cont.
The EatingWell Tuna Melt Instructions
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.
The EatingWell Tuna Melt Instructions Cont.
The EatingWell Tuna Melt Tips
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.
The EatingWell Tuna Melt Tips Cont.
The EatingWell Tuna Melt 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 ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
Ingredients
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley⅛ teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced½ cup shredded sharp Cheddar cheese
The EatingWell Tuna Melt Ingredients Cont.
The EatingWell Tuna Melt Instructions
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.
The EatingWell Tuna Melt Instructions Cont.
The EatingWell Tuna Melt Tips
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.
The EatingWell Tuna Melt Tips Cont.
The EatingWell Tuna Melt 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 ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
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