Don’t you just love a good tuna sandwich? Such a popular sandwich most of us have enjoyed since we were kids. Many of us think that if we order a tuna sandwich in a restaurant, it’s the healthiest, low fat choice, right? The fact is, most restaurants prepare it using oil packed tuna and gobs of regular mayonnaise. Even Subway’s 6-inch sandwich, which they prepare with reduced-fat mayonnaise, has a shocking 530 calories and 31 grams of fat! My sandwich happily has 216 calories, 5 grams of fat, 6 Weight Watchers POINTS PLUS and even 6 grams of fiber! I’m using a small amount of light mayonnaise and mixing in pickle relish, which really adds flavor and allows you to use a lot less mayo. This yummy sandwich is perfect for an easy lunch and great for packing a lunch.
Prep Time: 8 minutes
1 (5 oz) can chunk white albacore tuna, packed in water, drained and rinsed with water
1½ tablespoons light mayonnaise (I like Best Foods Light)
1½ tablespoons pickle relish
2 Oroweat Honey Wheat Sandwich Thins, see shopping tip
Spicy brown mustard or regular yellow mustard
Romaine lettuce leaves
1. In a bowl, add the drained tuna, mayonnaise, pickle relish and mix together.
2. Split open the sandwich thins and spread each inside piece with mustard.
3. Divide the tuna and spread on the bottom side of each sandwich thin. Top each sandwich with tomato and lettuce. Add each sandwich top, mustard side in. Cut in half and serve.
Makes 2 sandwiches
Tuna fish is a member of the mackerel family. It’s found in warmer waters in the Indian, Pacific, Atlantic and Mediterranean oceans. Tuna’s probably the most popular fish used for canning today. About 3.5 million metric tons are fished commercially each year.
Tuna is great lean protein when packed in water. It’s rich in omega-3 nutrients, known to raise HDL (good cholesterol) and lower LDL (bad cholesterol).
You’ll cut the sodium content by rinsing the can of tuna after it’s drained. Open the can, drain the water and while still in the can, run fresh water over the tuna and drain again.
Oroweat Honey Wheat Sandwich Thins can be found in most large supermarkets. One sandwich thin has 100 calories, 1g fat and 5g fiber. They come in several flavors with the same nutrition facts. Several brands are available so if you can’t find Oroweat, use one of the others brands.
I love to serve this tuna sandwich with a handful of carrot sticks and a handful of baked potato chips such Barbecue Pop Chips.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 6
|SKINNY FACTS: for 1 sandwich
216 calories, 5g fat, 19g protein, 29g carbs, 6g fiber, 559mg sodium, 2g sugar
|FAT FACTS: for 1 6-inch Subway tuna sandwich
530 calories, 31g fat, 22g protein, 45g carbs, 4g fiber, 1030mg sodium, 7g sugar