My Route to Health Recipes – Deena’s Tuna Melts
My Route to Health Recipes – Deena’s Tuna Melt
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These recipes are designed for your body and mind. They are easy to prepare, help you watch your waist line and help you stay within your budget.
What You Need
- 1 can tuna packed in water
- 4 slices whole wheat bread
- 1/2 cup shredded mozzarella cheese
- 1 stalk of celery, chopped
- Approx. a tbsp of chopped onion
- 2-3 tsp olive oil
- 1 tomato, sliced into 4 slices
- 1 lemon
How You Make It
For tuna melts: open can of tuna and dump into colander, rinse thoroughly. Place tuna in bowl and gently break up chunks with fork, squeeze in lemon juice and add olive oil 1 tsp at a time to bowl, mixing thoroughly with a fork, adding salt, pepper, chopped onion and chopped celery while mixing.
Once mixed, scoop mixture onto the 4 slices of whole wheat bread and put on oven safe pan, lay slice of tomato on top of each and sprinkle generously with mozzarella cheese. Bake in oven at 450 degrees (or under broiler) just until cheese is good and melty. (You don’t want your tuna too warm.)
To appeal to kids, you can substitute American cheese (WIC item).
Whole wheat bagels or English muffins can be used in place of bread, as well.
|Dietary Fiber (g)||2.14||Vitamin A (DV%)||3.61|
|Sugar (g)||1.96||Vitamin C (DV%)||3.88|
|Other Carbs (g)||0.89||Calcium (DV%)||14.01|
|Protein (g)||17.58||Iron (DV%)||7.19|
|Water (g)||63.2||Cholesterol (mg)||19.05|
|Calories (kcal)||194.29||Sodium (mg)||357.6|
|Saturated Fat (g)||2.52||Potassium (mg)||201.92|
|Trans Fat (g)||.23||Total Fat (g)||2.75|
Find this recipe and others in the Recipes for Route to Health cookbook