Mediterranean Tuna Sandwich
Makes 4 servings
Prep Time: 25 minutes
Total Time: 25 minutes
Ease of Preparation: Easy
2 6-ounce cans chunk light tuna, drained
1 plum tomato, chopped
1/4 cup crumbled feta cheese
2 tablespoons chopped marinated artichoke hearts
2 tablespoons minced red onion
1 tablespoon chopped pitted kalamata olives
1 teaspoon capers, rinsed and chopped
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
2 teaspoons canola oil
1. Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Press a spatula on top of the sandwiches. Cook until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwich, again press with a spatula, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining sandwiches.
Nutritional Notes: Per serving: 336 calories; 6 g fat (2 g sat, 3 g mono); 61 mg cholesterol; 35 g carbohydrates; 34 g protein; 5 g fiber; 543 mg sodium; 52 mg potassium.
Nutrition Bonus: Fiber (20% daily value), Calcium & Iron (15% dv), omega-3s.