Tuna melt sandwiches can be calorie busters, but we’ve lightened up this classic sandwich.
My mother loves tuna melts. Whenever we take my brother to lunch, she orders this tasty sandwich from our local Subway. I love tuna melts too, but ordering them out can be a healthy eating disaster.
Tuna melt sandwiches are often loaded with fat, sodium and calories. According to the Daily Plate, Subway’s sandwich weighs in at 530 calories, 31 grams of fat, and a whopping 1030mg of sodium. I thought I could do one better for Mom, and lighten up one of her favorite sandwiches.
Now, don’t get me wrong. My mother is five feet tall, and weighs 100 pounds – soaking wet. Cutting calories isn’t her thing. Still, there’s a huge difference between bad for you fat and calories, and good for you fat and calories. Restaurants often use whole fat ingredients, and an abundance of sodium, to make their food taste good. We can do better at home, and the food will taste fantastic.
My tuna melt sandwich recipe uses ingredients like onion, pickle, mustard, a really great muenster cheese, and some spicy arugula to boost flavor, without added fat and salt . Grilled, it comes out nice and crunchy on the outside, and cheesy, creamy on the inside.
Now we have a sandwich that weighs in at almost half the calories, fat and sodium. Not only that, it tastes miles fresher, and infinitely more delicious!
- 5 ounces Light Tuna Packed in Water, Drained
- 2 tablespoons onion, finely chopped
- 2 tablespoons dill pickle, finely chopped
- 2 tablespoons light mayonnaise
- ½ tsp Dijon mustard
- 2 slices muenster cheese
- 4 slices whole wheat bread
- 1 cup arugula
- 1. Combine tuna, onion, pickle, mayonnaise, Dijon mustard in a bowl.
- 2. Top 1 slice of whole wheat bread with tuna, cheese and another slice of bread.
- 3. Grill on panini grill, or spray non-stick skillet with cooking spray and grill on each side until cheese melts, and bread is toasted brown.
What’s good for me in this dish?
Tuna is high in tryptophan, selenium, protein, and vitamins B3, B6 and B1. It is an excellent source of high quality protein, as well as omega-3 essential fatty acids known to have cardiovascular benefits. Eating Well Magazine notes – “Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.”
Amount Per Serving
Total Fat: 12.81g
Total Carbs: 30.45g
Dietary Fiber: 4.06g
Weight Watchers Points 9
If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.