Monday, May 17, 2010

Thursday: Healthy Whole-Grain Tuna Melt

 When I ripped this recipe out of a Rachel Ray magazine last month, I didn't expect this meal to be such a big hit. I admit, I altered the kids' version just a bit (my daughter doesn't like tomatoes, my son does, etc.), but otherwise this was a very easy yet flavorful meal. I know you have heard me say this over and over, but I LOVE meals with lot's of bright, vibrant colors. Use the leftovers of this bean mix in a Quesadilla the next day for lunch. Delish!

Tuna Melt Recipe
4 servings

5 oz can tuna, in water drained and flaked

3/4 cup cannellini beans, or some other white bean, rinsed
2 large tomatoes, chopped
1 rib celery, chopped finely
1-2 scallions, finely chopped
1/2 yellow or red bell pepper
1/2 carrot, shredded
2 TB olive oil
1 1/2 TB lemon juice
3 oz swiss cheese (about 3/4 cup), shredded
4 slices sprouted whole grain bread

1. In a large skillet over medium heat, Mix together in a large bowl, Tuna, beans, tomatoes, celery, scallions, bell pepper and carrot, 1 TB olive oil and the lemon juice. Season with salt and pepper. Add half the cheese. 
2. Brush bread slices with remaining oil. Heat a large skillet over medium-high heat. Spray with cooking spray. Add bread slices to skillet. Heat for about 2 minutes. Flip and mound tuna on to bread. Sprinkle remaining cheese on top. Cover and cook until cheese is melted about 3 minutes.

Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Make tuna mix ahead of time and keep in fridge.


Who likes to CHANGE IT UP?

~Try black beans instead of white.
~Add thawed corn kernels to the tuna mixture instead of bell pepper.

~Swap a can of salmon for the tuna.
~Use monterey jack or mozzarella instead of swiss cheese.


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