Healthy Tuna Melts

There’s a couple major perks to this recipe.  One, it is an excellent source of protein without the high fat of other protein sources. Two, it’s got as much fiber as my morning bowl of oatmeal.  Three, it’s very very easy!  The hint of cheese gives it the tuna melt flavor without covering it in tons of saturated fat.  As much as I enjoy my Avocado Tuna Melts, this is a similar but slightly slimmed down version.

photo-014

Healthy Tuna Melts adapted from Emeril’s Kicked-Up Tuna Melts
Serves: 4
4 cans (5 ounces each) solid white tuna packed in water, drained
1/2 cup 0% plain Greek yogurt
1/4 cup finely chopped red onion
4 teaspoons capers, rinsed and drained
1 tablespoon fresh lemon juice
Salt and pepper to taste
1/4 teaspoon dried oregano
4 slices 100% Whole Wheat Low Sodium Bread
8 thin slices tomato
1/2 cup reduced fat cheddar cheese,  shredded
Instructions:
  1. Heat broiler, with rack in highest position. Arrange bread on a baking sheet and broil for 1-2 minutes until lightly browned.  Set aside.  In a medium bowl, combine tuna, Greek yogurt, onion, capers, lemon juice, salt, pepper, and oregano and stir until thoroughly combined.
  2. Divide tuna salad evenly among bread slices that have already been arranged on the baking sheet, then top each with 2 slices tomato and 1/8 cup (or small sprinkle) of cheddar cheese. Broil until cheese is golden brown and bubbling, 3 to 4 minutes.

Nutrition Facts (per serving): 260 calories, 3g fat (1g saturated), 14.3g carbohydrate (3.3g fiber), 44.6g protein

Advertisements

3 thoughts on “Healthy Tuna Melts

Tell me what you think

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s