Mediterranean Tuna & Veggie Open-Faced Sandwich Recipe

For the first seven or eight years of our lives we were devoted peanut butter and jelly fans. Our mom tried to serve other lunches, but we stubbornly wanted PB&J. Don’t get us wrong—we still love peanut butter and often create peanut-based dishes and treats (try our Microwave Peanut Butter and Chocolate Cookies, Homemade Peanut Butter Cups, or Chocolate Peanut Butter Ice Cream if you want something sweet).

Around age eight our friend Mary introduced us to a tuna sandwich. We wanted to copy everything Mary did. Although hesitant at first, we were surprised by how much we liked tuna. Since then we’ve been big fans. This recipe is inspired by that first tuna sandwich but with a light Mediterranean twist. It’s satisfying and protein-rich—about 17 grams of protein—and at 232 calories you can keep the calories in check and still add a piece of fruit for a meal under 300 calories.

Open Faced Mediterranean Veggie & Tuna Sandwich

Serves 1

Ingredients

1 slice whole wheat bread

1/8 cup fresh arugula

¼ cup diced tomatoes

¼ cup diced cucumber

¼ cup diced avocado

½ can tuna (choose chunk light or a lower-mercury brand; canned in water to keep calories down)

Light spray of olive oil

Salt and pepper to taste

Directions

1. Toast the slice of whole wheat bread until golden brown. (If using a conventional oven, a brief broil or 350°F for a few minutes will do; watch carefully so it doesn’t burn.)

2. In a small bowl combine the diced tomatoes, cucumber, avocado and tuna. Season with salt and pepper, then mist lightly with olive oil and mix until evenly coated.

3. Arrange the arugula over the toast, then spoon the tuna and vegetable mixture on top. Serve immediately and enjoy.

Nutrition Facts

232 Calories; 19 g Carbohydrates; 11 g Fat; 17 g Protein; 2 g Saturated Fat; 7 g Monounsaturated Fat; 0 g Trans Fat; 30 mg Cholesterol; 362 mg Sodium; 7 g Sugar; 6 g Fiber