Healthy Tuna Veggie Melts Recipe
Between the two slices of bread and a slathering of mayonnaise, a regular tuna salad sandwich can actually pack in quite a few calories in one small meal. While eating tuna does sound like the healthier option (especially because there are so many health benefits of eating fish), eating a tuna salad sandwich may actually set you back on some of your weight loss goals.
This particular tuna veggie melts recipe can help cut the calories of a regular tuna sandwich. Instead of using two slices of bread for the melt, save the calories from those carbohydrates and keep the sandwich open-faced. While most tuna sandwiches are made with mayonnaise (like this Italian Tuna Melt Recipe), this particular recipe cuts the calories by swapping it out with mashed garbanzo beans and yogurt. Top it off with some reduced-fat cheddar cheese, pop it in the oven on broil, and you have yourself a delicious tuna melt in no time!
Now, how delicious does this tuna and veggie melt recipe look?
Nutrition: 347 calories, 12 g fat (6 g saturated), 400 mg sodium, 5 g sugar, 21 g protein, 11 g fiber
1/2 cup canned no-salt-added garbanzo beans (chickpeas), rinsed and drained
2 5-ounce cans chunk white tuna (water pack), drained and broken into chunks
1/2 cup reduced-fat cheddar cheese, cut in 1/4-inch cubes
1 stalk celery, chopped
1/4 cup chopped red sweet pepper
2 Tbsp chopped onion
1/4 cup plain fat-free Greek yogurt
2 tsp Dijon-style mustard
1 tsp chopped fresh dill weed
4 reduced-calorie wheat hamburger buns or whole- wheat bagel thins
Fresh dill weed sprigs
How to Make It
- Preheat broiler to high. In a medium bowl, mash garbanzo beans with a fork until nearly smooth. Add tuna, cheese, celery, red pepper, and onion; lightly toss. Add yogurt, mustard, and the chopped dill; mix well. Spread tuna salad on hamburger buns and place on baking sheet.
- Broil sandwiches 4 to 5 inches from the heat 3 to 4 minutes, or until the cheese melts and the bun is toasted around the edges. Garnish with dill sprigs.
Eat This Tip
Canned chunk light tuna can be enjoyed two to three times a week, up to 12 ounces.