The Healthy Tuna Salad Sandwich
Skip the Mayo and add Veggies to this terrific TunaTreat
Jan 22, 2009
Before you begin preparing your tuna sandwiches, make sure that you have purchased the correct ingredients. Some of these ingredients are a little different then tuna melts made by the previous generations.
Things You’ll Need:
- Canned Tuna (in water)
- Sweet Relish
- Celery
- Onion
- Dijon Mustard
- Green Olives
- Tomato
- Salt
- Pepper
- Mescaline Lettuce
- Cucumber
- Parmesan Cheese
- Low Calorie, High Fiber Bread
- Small Bowl
- Spoon
- Can Opener
- Small Strainer
- Knife
- Cutting Board
A Word about the Ingredients:
Canned Tuna which is kept in oil has significantly more fat than tuna canned in water. Be sure that you use the tuna canned in water, otherwise the healthy factor goes straight out the window. Also, the low calories, high fiber bread is easier to find then one would think. Search for breads in the bread aisle that have between 40 and 60 calories per slice. There are several national brands which now produce such breads. These breads also go hand and hand with having higher fiber content because they tend to use whole grains. Finally, each can of tuna produces 2 sandwiches.
Making the Healthy Tuna Salad Sandwich:
- Place your bread in the toaster oven. While obviously this is an optional step, crisp bread tends to hold the contents of this bread better than bread that has not been toasted.
- Open the can of tuna and place the contents in the small strainer.
- Run the tuna under tap water. This will help alleviate any residual “fishy smell”
- Blot any excess water away from the tuna using a paper towel.
- Place the tuna in your small bowl.
- Chop one celery stalk, one slice of onion and three green olives (pitted) into a small enough size that they will mix well with the tuna.
- Add the chopped celery, onion and green olives to the small mixing bowl.
- Spoon a small dollop of Dijon mustard into the mixing bowl.
- Sprinkle salt and pepper to taste.
- Stir the tuna, celery, onion, olives, salt, pepper, and mustard together until it is well mixed. Be sure tobreak up any large chunks of tuna that remain from the canning process.
- Remove and plate the bread from the toaster oven.
- Spread the tuna salad over the bread. (Remember one averaged sized can produces two sandwiches.)
- Slice pieces of tomato, cucumber and Parmesan thinly. Remember that there is a lot going on this tuna salad sandwich, so a few slices of each go a long way. Also, the Parmesan is merely for that wonderful nutty, acidic taste. The fat content of cheese is significant, so use it sparingly.
- Layer the tomato, cucumber, and Parmesan on top of the tuna salad sandwich.
- Add a few pieces of lettuce and then cap with the final piece of bread. Voila, you have just completed the healthy tuna salad sandwich.
- Not only will the total caloric value of the sandwich be less than 300 calories, it will also be packed with fiber and fresh vegetables. Pair this meal with a low calorie soup for a satisfying lunch or dinner.
A Variation on the Recipe:
Some people are not big fans of mustard. If this is the case, try using just the tiniest splash of olive oil instead. It will help bind your tuna salad with a heart healthy oil. Just remember that olive oil is loaded with fat, so a half tablespoon at most should be used for each average size can.
Try Other Fun Sandwich Ideas
Next time friends and family come over try the recipes for sandwiches such as a Low Calorie Vegetable Sandwich, a Maple Ham and Brie Sandwich or a Tomato, Basil and Blue Cheese Sandwich.
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