Spic y Tu na Salad Sandw ich w ith Arug ula, Red Onion, & Broc­coli Sprouts

Better Nutrition - - EATING4HEALTH -

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

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