This sensational sandwich is the perfect way to create a quick turnaround lunch or dinner. Most of the ingredients can usually be found somewhere in your kitchen already. Although it's made with healthy tuna, and packed with valuable nutrients, a traditional melt is shockingly calorie and fat-laden.
Most restaurants make tuna melts with: tuna (packed in oil), regular mayo, cheese and, finaly, grilled in butter. Happily our 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 adds a delicious addition to the tuna fish.
A regular size Quizno's Tuna Melt has a frightening 1220 calories and 94 grams of fat! You can enjoy every bite of ours at 382 calories and 10 grams of fat. It's very satisfying.
Prep Time 8 minutes
Cook time 5 minutes
Ingredients
- 1 (5 oz) can chunk white albacore tuna, packed in water, drained
- 1? tablespoons light mayonnaise (we like Best Foods Light)
- 1? tablespoons pickle relish
- 4 slices whole wheat or multigrain bread (we like Milton's Multigrain)
- 1? tablespoon Benecol Light or reduced-fat butter
- 2 tablespoons spicy brown mustard or regular mustard
- 1 tomato, sliced ? cup reduced-fat cheddar cheese
Instructions
- In a bowl, add the drained tuna, mayonnaise, and pickle relish. Mix together.
- Spread one side of each slice of bread with Benecol Light and the other side with mustard.
- 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 ? cup cheese. Place the remaining slices, mustard side inside, on top to create a sandwich.
- 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.
- Serve immediately
Makes 2 sandwiches
Food Fact: Tuna fish is a member of the mackerel family. It's found in warmer waters in the Indian, Pacific, Atlantic, and Mediterranean oceans.
Tuna is probably the most popular fish used for canning today. About 3.5 million metric tons are fished commercially each year. Healthy Benefit 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) There's plenty of fiber in the bread and calcium in the cheese.
Skinny Facts: For one sandwich 382 calories, 10g fat, 23g protein, 53g carbs, 7g fiber, 943mg sodium, 12g sugar Fat Facts: for a Quizno's Tuna Melt (regular size) 1220 calories, 94g fat, 36g protein, 60g carbs, 3g fiber, 1370mg sodium, 8g sugar
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