This may sound like an odd combination but, give it a try - it's delicious!
Makes 4 servings
Ingredients
- 2 tbsp (30 mL) basil pesto
- 4 slices whole-grain or multigrain bread, toasted
- 1 can (7 ½ oz or 213 g) water-packed light tuna, drained and flaked
- 1 large tomato, cut into 4 slices
- 1 red onion, sliced (optional)
- ½ cup (125 mL) shredded part-skim mozzarella cheese
Directions:
1. Spread 1 ½ tsp (7 mL) pesto over each bread slice. Divide tuna evenly on top. Top each with 1 tomato slice, 1 red onion slice (if using) and one-quarter of the cheese.
2. Broil until tuna is heated through and cheese is melted.
Tip: Check the weight of bread slices: Canada’s Food Guide uses 35 g as one bread serving, but many bread slices weigh 45 g or more.
Variation: Vary the cheese to your liking. For example, try Havarti with jalapeño peppers or Oka.
Nutrients per serving: Calories 216 Fat 6.9 g Saturated Fat 2.3 g Sodium 476 mg (20% DV) Carbohydrate 22 g Fibre 3 g (12% DV) Protein 17 g Calcium 151 mg (14% DV) Iron 2.2 mg (16% DV)
Reprinted with permission © Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc. Order at: http://www.amazon.ca/Dietitians-Canada-Cook-Recipes-Celebrate/dp/0778802612 or http://www.dietitians.ca/Store.aspx
Comments (1)
canadjineh
Posted on Thursday January 5, 2012 a 8:13am
This is a yummy recipe even if you don't add the cheese to broil on top. Another great tuna sandwich idea is to use a tsp - tblsp of Indian hot lime pickle (I always use Patak's) depending on how adventurous you like your food. Makes the old standby of mayo, lemon juice and dillweed pretty dull. If you are eating it cold add a pile of thin cucumber slices for refreshing crunch. If it needs to be moister when you mix it up, add a bit of yogourt instead of mayo.