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Tuna-Cheese Melt

Yield 4 servings (serving size: 1 open-faced sandwich)
Instead of provolone cheese, you can use Swiss, Cheddar, or any other type of sliced cheese.


  • 1 small red bell pepper
  • 1 small yellow bell pepper
  • 1 (6-ounce) can white tuna in spring water, drained and flaked
  • 4 (3/4-ounce) slices reduced-calorie seven-grain bread, toasted
  • 1/2 cup torn fresh watercress
  • 2 teaspoons Italian dressing
  • 1/4 teaspoon coarsely ground black pepper
  • 2 (1-ounce) slices provolone cheese, cut into thin strips

Nutrition Information

  • calories 161
  • caloriesfromfat 0.0 %
  • fat 6.4 g
  • satfat 2.5 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 13.9 g
  • carbohydrate 13.6 g
  • fiber 1.2 g
  • cholesterol 19 mg
  • iron 1.3 mg
  • sodium 340 mg
  • calcium 132 mg

How to Make It

  1. Cut tops off bell peppers; remove and discard seeds and membranes. Cook bell peppers in boiling water 5 minutes; drain. Rinse with cold water until cool, and drain. Cut bell peppers into 1/4-inch-wide slices. Set aside.

  2. Preheat broiler.

  3. Spoon tuna evenly over toasted bread slices; arrange 2 tablespoons watercress over each. Drizzle 1/2 teaspoon Italian dressing over each sandwich. Top evenly with bell pepper slices, and sprinkle evenly with black pepper. Top with cheese strips. Broil 2 to 3 minutes or until cheese melts. Serve warm with assorted fresh vegetables, if desired (vegetables not included in analysis).

  4. carbo rating: 12

The Complete Step-by-Step Low Carb Cookbook