This recipe for a tuna melt has some great elements to kick it up from your normal tuna salad. I was amazed how adding the nuts and the chickpeas really kept me full for the rest of the day. The addition of these items also stretches the tuna and make it so that it is not the focus of the dish.
Tuna Salad Melt
Solid white tuna is albacore, the most sustainable choice among varieties of tuna.
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- Calories: 231
- Fat: 11.1g
- Saturated fat: 1.9g
- Monounsaturated fat: 2.9g
- Polyunsaturated fat: 3.8g
- Protein: 15.2g
- Carbohydrate: 18g
- Fiber: 3.9g
- Cholesterol: 21mg
- Iron: 1.4mg
- Sodium: 500mg
- Calcium: 94mg
- 1/4 cup walnuts, chopped
- 1/4 cup chopped red onion
- 1/4 cup canned chickpeas (garbanzo beans), rinsed and drained
- 1/4 cup canola mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon red wine vinegar
- 1/4 teaspoon hot pepper sauce
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 (12-ounce) can solid white tuna in water, drained and flaked
- 1 garlic clove, minced
- 6 (1-ounce) slices multigrain bread
- 1 1/2 ounces shredded Swiss cheese (about 1/3 cup)
- 12 (1/4-inch-thick) slices tomato
- 1 cup baby spinach
- 1. Preheat broiler to high.
- 2. Combine first 11 ingredients in a medium bowl; toss gently to coat.
- 3. Top bread evenly with cheese; broil 4 minutes or until bubbly. Arrange 2 tomato slices and about 1/3 cup tuna mixture over each bread slice. Top sandwiches evenly with spinach.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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