BMI Blog
posted by Mark McGill, RD
I was feeling a little homesick this past weekend so I thought I would try the following recipe. Tuna melts are something that my mom would make fairly often for my brother and me when we were younger. (not suitable for people trying to follow a low sodium diet)
Here’s what you’ll need:
2 cans (6 oz each) water-packed tuna, drained – 280 calories
1 cup broccoli slaw – 25 calories
¼ cup light ranch or light creamy cucumber and dill salad dressing – 145 calories
¼ cup minced red onions – 12 calories
2 tbsp light mayo – 80 calories
1 tbsp freshly squeezed lemon juice – 3 calories
¼ tsp each salt and freshly-ground black pepper – 1 calorie
½ tsp granulated sugar – 8 calories
4 slices whole-grain bread – 440 calories
1 large tomato, thinly sliced – 33 calories
4 slices light cheddar cheese (3/4 oz each) – 250 calories
- Preheat broiler. In a medium bowl, combine tuna, broccoli slaw, dressing, onions, mayo, lemon juice, sugar, salt, and pepper. Mix well.
- Place toasted bread on a baking sheet. Distribute tuna mixture evenly over bread. Top with tomato slices. Place under broiler about 6 inches from heat source, for 2 minutes, or until tuna is warmed. Remove from oven and top each open-faced sandwich with cheese slice. Return to oven and broil for 1 minute, until cheese is melted. Serve hot.
- Makes 4 servings.
Notes:
Broccoli slaw can be found where you find regular coleslaw mix in the bagged salad/produce section of the grocery store. Feel free to use any type of cheese to top this melt.
Right of the bat, these are not as good as my moms (did you expect me to say anything different?). But, they are quite tasty and the broccoli slaw adds a nice crunch. They are also quick and easy to prepare.
Nutritional Information per serving (with each serving including one slice of bread and one quarter of the tuna melt topping)
Calories: 319
Protein: 27 g
Total fat: 11 g
Saturated fat: 4 g
Carbohydrate: 26 g
Fibre: 4 g
Cholesterol: 55 mg
Sodium: 700 mg
Source: Eat, Shrink and Be Merry