In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and feta cheese. A healthy take on a classic while ensuring that there's great flavor in every bite.
Total Time: 15 minutes
Ingredients
- 12 ounces canned albacore or chunk light tuna, drained (see Note below)
- 1 medium to large shallot, minced
- 2 tablespoons low-fat, healthy oil based mayonnaise (i.e. Smart Balance)
- 1 tablespoon lemon juice
- 1 tablespoon minced flat-leaf parsley
- 1/8 teaspoon salt
- Hot sauce, to taste
- Freshly ground pepper, to taste
- 4 slices whole-wheat bread, toasted
- 2 tomatoes, sliced
- 1/2 cup feta cheese
Preparation
- Preheat broiler.
- 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.
- 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.
