Open Faced Mediterranean Veggie & Tuna Sandwich

For the first seven or eight years of our lives we were peanut butter and jelly girls all the way.  Yep, our poor mom always tried to serve us something else for lunch and we’d have no part of it.  Don’t get us wrong—we still love our peanut butter and are always whipping up peanut creations—and even sweet peanut butter treats (have you tried our Microwave Peanut Butter and Chocolate Cookies  or our Homemade Peanut Butter Cups  or our Chocolate Peanut Butter Ice Cream,  just to name a few.

Sometime around the age of 8, our best friend Mary introduced us to a tuna sandwich.  We wanted to do everything that Mary did.  And although we were quite hesitant when we took our first bite and expected not to like the sandwich, we even surprised ourselves by how much we liked tuna!  And ever since, we’ve been huge fans!  So today’s recipe is inspired by that first tuna sandwich we ever tried–but this one has a slight Mediterranean twist.  It’s light, yet satisfying, thanks to the whopping 17 grams of protein.  And if you’re trying to keep calories in check and shed a few lbs, this sandwich is only 232 calories—so you can even add a piece of fruit and have a meal for under 300 calories!

Open Faced Veggie & Tuna Sandwich pic

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 (chunk light variety to keep the mercury down, canned in water to minimize the calories 🙂 )

Spray of olive oil

Salt and pepper to taste

 

Directions

Place bread in toaster and heat until golden brown, around 350 degrees for 7 minutes.

In a small bowl, add tomatoes, cucumber, avocado, tuna, salt and pepper. Spray the olive oil and mix until evenly distributed.

On the toast place the fresh arugula first, then the tuna and veggie mixture on top. Serve and enjoy!

 

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

 

Open Faced Mediterranean Veggie & Tuna Sandwich
 
Author:
Serves: 1
Ingredients
  • 1 slice whole wheat bread
  • ⅛ cup fresh arugula
  • ¼ cup diced tomatoes
  • ¼ cup diced cucumber
  • ¼ cup diced avocado
  • ½ can tuna (chunk light variety, canned in water, to keep the mercury down, and the calories)
  • Spray of olive oil
  • Salt and pepper to taste
Instructions
  1. Place the slice of bread in a toaster and toast heat until golden brown, around 350 degrees for 7 minutes.
  2. In a small bowl, add tomatoes, cucumber, avocado, and tuna, then the salt, and pepper. Spray the olive oil and mix together until evenly distributed.
  3. On the toast place the fresh arugula first, then the tuna and veggie mixture on top. Serve and enjoy!
Nutrition Information
Serving size: 1 Calories: 232 Fat: 11 Saturated fat: 2 Unsaturated fat: 9 Trans fat: 0 Carbohydrates: 19 Sugar: 7 Sodium: 362 Fiber: 6 Protein: 17 Cholesterol: 30

 

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