Monday, May 16, 2011

Cooking Light with Rachael Ray: French~Style Tuna Melts

Tuna is a staple in my weekly diet. It is low in fat, high in protein, cheap and easy to whip into a sandwich or salad. My typical tuna salad is made with a light mayonnaise base. This recipe by Rachael Ray for French~Style Tuna Melts is a bit different in that sense. Instead of mayonnaise, we are going to be using heart-healthy olive oil and a tiny bit of tomato paste. It's a pretty nice alternative to the ordinary tuna salad melt. Plus, this version has Kalamata olives! Love those things!!

FRENCH~STYLE TUNA MELTS
Serves 2

INGREDIENTS
  • 1/2 small red onion, finely chopped
  • Juice of 1 lemon
  • 1 teaspoon tomato paste
  • 1 garlic clove, finely minced
  • Fresh ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 (6 ounce) can chunk white tuna in water
  • 1/2 cup Kalamata olives, pitted and chopped
  • 2 tablespoons capers
  • 1/4 cup parsley leaves, finely chopped
  • 6 slices of tomato (1 large or 2 medium tomatoes)
  • 3 slices Sargento REDUCED FAT Provolone Cheese
DIRECTIONS

Preheat oven to 375°F.


Combine onion and juice of lemon in a mixing bowl. In the same bowl, add  tomato paste, garlic, pepper and EVOO. Stir together well. Add the tuna, olives, capers, parsley and mix to combine and break up tuna slightly.



Place 6 slices of tomato on a baking sheet and lightly salt and pepper.



Divide the tuna mixture between the 6 slices of tomato and top with cheese; 1/2 slice each.



Toast in oven for about 10 minutes or until the cheese is melted and the tuna heated through.

RESULTS

To save calories, I opted for tomato slices instead of thick brioche bread. This cut calories and carbs, plus adds vitamins for a nutritional boost. Since the tomato slices are smaller than bread slices, it takes 6 slices of tomato to fit all the tuna mixture. This means each serving includes 3 tuna-topped tomato slices instead of 2 bread slices; giving the illusion of eating more food. A little trick to keep your tummy happy while actually eating less.

And the nutritional breakdown...

NUTRITION FACTS (per serving/ 3 topped-tomato slices):

BEFORE: 786 calories;  51.2g fat;  43.85g carbohydrate;  37.97g protein;  1.75g fiber

AFTER:313.5 calories;  16.73g fat;  9.65g carbohydrate;  30.64g protein;  1.6g fiber

SAVES: 472.5 calories;  34.47g fat;  34.2g carbohydrate



3 comments:

  1. This looks really good. A great way to enjoy tuna in a sophisticated, healthy way.

    Cheers.
    Velva

    ReplyDelete

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