Low-Fat Tuna Melt on Whole-Grain

A tuna melt has creamy tuna salad, melted cheese, and crispy toasted bread. It’s a perfectly satisfying blend of flavors and textures, and with this recipe, it can be healthy! Use whole-grain bread, low-fat tuna salad with vegetables, your favorite cheese, and olive oil instead of butter. 

Tips and Variations

• For a grain-free version, try making your tuna sandwiches open-faced on slices of cooked sweet potato.
• For low-carb options, use bell pepper halves instead of bread.
• For fewer carbs with all of the satisfaction, make open-faced sandwiches. Distribute the tuna salad on each of four slices of toast. Place a slice of cheese on each slice, and place in the toaster over or under the broiler until the cheese melts.
• Use this recipe for tuna salad with vegetables, or make your own tuna salad with a can of tuna, chopped vegetables, your choices of herbs and spices. For creaminess, add low-fat mayo, plain yogurt, mashed avocado, or tahini sauce.
• Other good cheese alternatives include low-fat cheddar, low-fat swiss or mozzarella. For a stronger flavor, use ½ ounce of shaved parmesan in each sandwich instead of a milder cheese.
• For different flavors in your tuna salad, try adding capers, olives, chipotle peppers, barbecue sauce, or sun-dried tomatoes.

Recipe for Whole-Grain Low-Fat Tuna Melt

Makes 2 servings

Ingredients:

• ½ recipe of low-fat tuna salad with vegetables
• Cooking spray or 1 tablespoon of olive oil for brushing the bread
• 4 slices of whole-wheat or other whole-grain bread
• 2 slices of low-fat American cheese singles
• (Optional) Slices of tomato and onion, and lettuce leaves

Instructions: 

1. Spread the tuna salad on two slices of toast. Place a slice of cheese on each slice. Close the sandwiches with the other slices of bread.
2. Heat a griddle or skillet. Add cooking spray if desired.
3. Brush each side of each sandwich with olive oil or use cooking spray. Add the sandwiches to the griddle or skillet and push gently until the bread becomes golden brown. Turn each sandwich over and repeat.
4. Serve immediately.

Nutrition information per serving (using olive oil): 350 calories; 18 grams of fat; 4 grams of saturated fat; 50 mg cholesterol; 600 mg of sodium; 35 grams of carbohydrates; 7 grams of sugar; 4 grams of dietary fiber; 25 grams of protein

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