This yummy sandwich is the perfect way to create a quick turnaround lunch or dinner. Most of the ingredients you might even have already. Although a traditional tuna melt is made with healthy tuna, it’s shockingly high in calories and and fat. Most restaurants use tuna packed in oil, regular mayo, cheese and grilled in butter. Happily this skinny fiber-rich melt is made water packed tuna, reduced-fat mayo, cheese and tomato, then grilled with a reduced-fat spread. Adding sweet pickle relish not only taste good it allows you to use much less mayo. A regular size Quizno’s Tuna Melt has a frightening 1220 calories and 94 grams of fat! You can enjoy every bite of this skinny melt at 382 calories and 10 grams of fat. It’s very, very satisfying!
Prep Time: 8 minutes
Cook Time: 5 minutes
1 (5 oz) can chunk white albacore tuna, packed in water, drained
1½ tablespoons light mayonnaise (I like Best Foods Light)
1½ tablespoons pickle relish
4 slices whole wheat or multigrain bread (I like Milton’s Multi-grain)
1½ tablespoon reduced-fat butter or Smart Balance Light
2 tablespoons spicy brown mustard or regular mustard
1 tomato, sliced
½ cup reduced-fat cheddar cheese
1. In a bowl, add the drained tuna, mayonnaise and pickle relish. Mix together.
2. Spread one side of each slice of bread with butter and the other side with mustard.
3. On top of the mustard side of two pieces of bread, divide the tuna and spread on bread. Cut tomato slices in half and place on top of the tuna. Top each with ¼ cup cheese. Place the remaining slices, mustard side inside, on top to create a sandwich.
4. In a large nonstick pan, add the two sandwiches, cheese side up. Cover with a lid and cook on medium-high heat about 2-3 minutes until bottom is golden. Using a spatula, turn each sandwich over. Flatten a little with the spatula. Cover, and cook about 1-2 minutes until golden. Turn sandwiches over again and cook about 30 seconds more until cheese is melted.
5. Serve immediately
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 a 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)
There’s plenty of fiber in the bread and calcium in the cheese.
Weight Watchers (old points) 8
Weight Watchers POINTS PLUS 10
|SKINNY FACTS: for 1 sandwich
382 calories, 10g fat, 23g protein, 53g carbs, 7g fiber, 943mg sodium, 12g sugar
|FAT FACTS: for 1 Quizno’s Tuna Melt (regular size)
1220 calories, 94g fat, 36g protein, 60g carbs, 3g fiber, 1370mg sodium, 8g sugar