As a kid I was very fond of tuna sandwiches. I think we all had cold tuna sandwiches as a staple in our lunchtime diets. I still love them today, but know that mayo is one of the worst things I can eat because it’s full of unnecessary fat and calories.
In this recipe I create the creaminess with a much more healthful ingredient—nonfat Greek yogurt—and I include just enough sweet pickles to provide the sweetness I crave. If you’re looking for an easy yet satisfying snack, this is one of my favorites.
1 3-ounce packet tuna, rinsed
3 tablespoons nonfat Greek yogurt
1/8 teaspoon sea salt or to taste
1/8 teaspoon ground black pepper or to taste
1 tablespoon chopped white onion
1 tablespoon chopped celery
1 ounce chopped sweet pickles (approximately 3 small)
1 teaspoon honey mustard
1 slice Ezekiel bread
1 slice fat-free American cheese (I like Borden)
In a small mixing bowl, combine the tuna, Greek yogurt, salt and pepper, mustard, celery, onion and sweet pickle.
Optional: toast the Ezekiel bread.
Smother the Ezekiel bread with the tuna mixture and top with the cheese.
Broil for 3 to 5 minutes or until the cheese starts to brown.
Makes one serving, containing: calories, 278; fat, 1.5 grams; carbohydrate, 32.24 grams; protein, 32.86 grams
—Jenny Grothe
Editor’s note: Jenny Grothe is a trainer, nutritionist, motivator, speaker and author who enjoys playing in the kitchen. Having lost 60 pounds, going from a size 14 to a size 4, she knows firsthand the importance of regular training and a clean diet in maintaining a healthful lifestyle. Since losing the weight, she has competed in seven figure competitions, placing in five, and has run three marathons, including the Boston Marathon in 2011. To contact Jenny and learn more about her services, go to www
.jen-fit.com.
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