Here is a high protein, low
fat sandwich filler. It omits the typical mayonnaise usually used
with tuna. Put this spread with a little lettuce for extra crunch
in a whole-wheat pita or on whole grain bread for a satisfying and
healthy sandwich.
½ to
1 tsp. fresh dill weed (less if dried)
1 Tbsp. fresh parsley
3 Tbsp. green onion
1 inch cucumber
1 small or ½ large tomato
3 medium or ½ cup mushrooms
1/8 tsp. black pepper
1/8 to ¼ tsp. red wine vinegar (just a dash)
6.5 ounce can tuna, drained
Chop
dill weed and parsley in a food processor. Core tomato and squeeze
out the juice and seeds. Add the tomato, onion, cucumber, mushrooms,
black pepper, vinegar, and tuna to the food processor. Pulse processor
several times until mixture holds together; but do not puree. Makes
2 sandwiches.
Nutrient
Analysis: 1 serving = 1/2 of recipe
| |
Spead only
|
With 2 slices whole wheat
bread or 1 whole-wheat pita
|
| Calories |
132
|
300
|
| Protein (g) |
25
|
31
|
| Carbohydrate (g) |
5
|
40
|
| Fat (g) |
1
|
2.7
|
Saturated
|
0.3
|
.5
|
Monounsaturated
|
.2
|
.4
|
Polyunsaturated
|
.4
|
1.1
|
| Cholesterol (mg) |
28
|
28
|
| Sodium (mg) |
320
|
660
|
|
