Spic y Tu na Salad Sandw ich w ith Arug ula, Red Onion, & Broccoli Sprouts
Serves 2 This power- packed sandwich incorporates a variety of cancer- preventive vegetables into traditional tuna salad. A mix of Greek yogurt, lemon juice, and olive oil takes the place of high- fat mayonnaise, and adds extra protein, with a spicy zing from cayenne pepper. We layered ours on a hearty, whole- grain bread studded with flax seeds; other options include gluten- free bread, ciabatta, baguette, or whole- wheat tortillas. For a grain- free option, serve it in lettuce cups.
1/3 cup low- fat, plain Greek yogurt 2 Tbs. olive oil 1 Tbs. lemon juice 1/4 tsp. cayenne pepper, or to taste 1 6- oz. can white meat tuna packed in
water, drained well 1/2 cup finely chopped arugula 1/4 cup minced red onion 1/4 cup shredded carrots 8 slices whole- grain flax bread 1 cup broccoli sprouts Dijon mustard ( optional)
1. In medium bowl, whisk together yogurt, olive oil, lemon juice, and cayenne pepper. Add tuna, arugula, onion, and carrots, and stir to mix well. Season to taste with salt and pepper.
2. Divide mixture between four slices of bread, and top with broccoli sprouts. Spread remaining bread with mustard, if desired. Top sandwiches with remaining bread, cut on the diagonal, and serve immediately.
Per serving: 540 cal; 36g prot; 21g total fat ( 3.5g sat fat); 49g carb; 40mg chol; 670mg sod; 1g fiber; 10g sugar