Canned tuna has long been one of my favorite lean protein sources because of its ease of preparation, versatility, and price. This simple recipe is the kind of dish I could make and eat every day—and some training weeks, I certainly do. Now you can also enjoy it anytime you want.

OPEN-FACED TUNA MELT

Makes: 1 serving

Serving size: 1 sandwich

Prep time: 8 minutes

Cook time: 2 minutes

 

INGREDIENTS

3oz (85g) chunk light tuna, drained

112 tbsp mayonnaise

2 tsp Dijon mustard

salt and freshly ground black pepper

1 slice whole-grain bread

2 thick-cut tomato slices

1 slice provolone cheese

DIRECTIONS

1 Preheat the oven to broil.

2 In a bowl, combine the tuna, mayonnaise, and mustard. Season with salt and pepper.

3 Place the tuna mixture on the bread, top with tomato slices and cheese, and broil until the cheese melts, about 1 to 2 minutes.

4 Remove the melt from the oven and serve immediately.

PREP TIP

Try to avoid white albacore tuna to limit your mercury exposure.

CHANGE IT UP

You can replace the bread with a whole-wheat roll.

NUTRITION FACTS

per serving

CALORIES
350
TOTAL CARBS
23g
TOTAL FAT
21g
PROTEIN
26g
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