Food & Recipes

Veggie Tuna Melt

by Patricia Carolan

Veggie Tuna Melt

Prep time: 15 minutesCook time: 7 minutesServes: 6 sandwiches

1/2 cup shredded carrots
2 stalks celery, shredded
1/2 small onion, minced
2 cans (6 oz) water-packed tuna fish
3 Tbs low-fat mayonnaise
2 Tbs nonfat plain yogurt
1/2 tsp seasoned salt, such as Lawry’s
1/2 to 1 tsp curry powder, optional
3 sandwich-size English muffins, halved and lightly toasted
3/4 cup shredded monterey jack cheese

Mix tuna with vegetables, mayonnaise, yogurt, and seasonings; spoon onto muffin halves; sprinkle with cheese.

1. In a medium bowl, combine carrots, celery, and onion. Stir in the tuna. Add mayonnaise, yogurt, seasoned salt, and curry powder (if desired); stir until ingredients are thoroughly mixed.

2. Place the English muffin halves on a cookie sheet, top with equal amounts of the tuna mixture, and sprinkle with the shredded monterey jack cheese.

3. Broil 5 to 7 minutes, or until the cheese is melted and lightly browned.PER SERVING (1 melt): 410 calories, 10 g fat (4.1 g saturated), 920 mg sodium, 43 mg cholesterol. An excellent source of

calcium and vitamin A.