• 2 6-ounce cans unsalted tuna in water, drained
• 1 medium apple (green or red), chopped
• 1 celery stalk, peeled and chopped
• ¼ cup low fat vanilla yogurt
• 1 teaspoon prepared mustard
• 1 teaspoon honey
• 6 slices whole wheat bread
• 6 lettuce leaves
• 6 slices fresh tomato
1) Combine and mix tuna, apple, celery, yogurt, mustard, and honey.
2) Spread ½ cup of the mixture on three bread slices.
3) Top each slice of bread with lettuce, tomato and the remaining bread.
4) Cut sandwiches in half or as desired.
Yield: 3 whole sandwiches
• Use whole grain bread made in Montana or try the tuna in a whole wheat tortilla or pita.
• Add more fresh vegetables to your sandwich (shredded carrots, sliced cucumbers, green or red pepper strips).
• Serve the tuna as a salad on a bed of mixed greens with whole grain crackers.
• Make a tuna melt: Top one slice of bread with tuna, tomatoes, and low-fat cheese. Warm or broil in oven until cheese melts.
Serving Size: 1 sandwich Total Carb: 37 g
Calories: 330 Dietary Fiber: 6 g
Total Fat: 4.0 g Sodium: 370 mg
Saturated Fat: 1.0 g Protein: 38 g
Trans Fat: 0 g
Reprinted with permission, courtesy of Centers for Disease Control and Prevention (CDC)
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