Tuna on Rye
We ate this for lunch today. I haven't been so satisfied with a nice, light lunch for a long time. It's extremely easy and better for you than most tuna sandwiches. You can also try making this into a melt.
Prep time: 10 minutes
Serves: 2 or 3
1 can flake white tuna (or your choice of tuna), drained
2 tbsp. extra virgin olive oil
1/2 tsp. ground sea salt
1/2 tsp. ground pepper
1 tsp. parsley
4 to 6 slices rye bread (check ingredients, if possible, to avoid additives, sugar, gluten, etc.)
1/3 block mozzerella cheese
several leaves of lettuce (the darker, the better - try romaine or kale)
minimal margarine (or butter, if you prefer)
1. Toast the rye bread. If desired, spread margarine on one slice per every two slices that will surround the sandwich.
2. After tuna is drained, mix tuna, oil, salt, pepper, and parsley in a medium bowl with a fork until well blended. Place a sufficient amount of tuna on the "bottom" slice of rye.
3. Slice cheese (remember the cheese tips we gave before - the fewer ingredients and less processing, the better) and place on tuna.
4. Place lettuce leaves on cheese. Top with the "top" slice of rye and serve.
Optional: We often dice tomatoes and add them to the tuna salad before putting the tuna on the bread. We have also done this with cucumber. Both are excellent! Also, experimenting with spices in this recipe is fun and safe.
HOT TIP: When selecting bread of any sort, give a gentle, somewhat firm squeeze. The more squishy the bread, the higher the gluten content and the worse on your digestive system. Beware all white breads and most wheat breads (even if they "claim" to be 100% whole wheat). If the bread isn't as squishy as most, check the ingredient list. Remember our motto: the fewer the ingredients, the better. AND, if you don't know what an ingredient is, look for plan B. (Some chemicals are fine, but most long names of ingredients are unnecessary for your body.)
Prep time: 10 minutes
Serves: 2 or 3
1 can flake white tuna (or your choice of tuna), drained
2 tbsp. extra virgin olive oil
1/2 tsp. ground sea salt
1/2 tsp. ground pepper
1 tsp. parsley
4 to 6 slices rye bread (check ingredients, if possible, to avoid additives, sugar, gluten, etc.)
1/3 block mozzerella cheese
several leaves of lettuce (the darker, the better - try romaine or kale)
minimal margarine (or butter, if you prefer)
1. Toast the rye bread. If desired, spread margarine on one slice per every two slices that will surround the sandwich.
2. After tuna is drained, mix tuna, oil, salt, pepper, and parsley in a medium bowl with a fork until well blended. Place a sufficient amount of tuna on the "bottom" slice of rye.
3. Slice cheese (remember the cheese tips we gave before - the fewer ingredients and less processing, the better) and place on tuna.
4. Place lettuce leaves on cheese. Top with the "top" slice of rye and serve.
Optional: We often dice tomatoes and add them to the tuna salad before putting the tuna on the bread. We have also done this with cucumber. Both are excellent! Also, experimenting with spices in this recipe is fun and safe.
HOT TIP: When selecting bread of any sort, give a gentle, somewhat firm squeeze. The more squishy the bread, the higher the gluten content and the worse on your digestive system. Beware all white breads and most wheat breads (even if they "claim" to be 100% whole wheat). If the bread isn't as squishy as most, check the ingredient list. Remember our motto: the fewer the ingredients, the better. AND, if you don't know what an ingredient is, look for plan B. (Some chemicals are fine, but most long names of ingredients are unnecessary for your body.)
posted by Erskine at
9:50 PM
2 Comments:
Hey Erskines, great to see a new recipe on the blog. I got a great cookbook for my Birthday by Real Simple, the magazine, and it has a tuna sandwich that also uses olive oil instead of mayonnaise and I thought what a great idea because it is tasty and way healthier for you. They added lemon juice, lettuce, plum tomato, kalamata olives, red onion, basil and capers to theirs and it sounded really tasty to me. Just anther suggestion. I hope everything is well with you guys and that you are settling in. We should get together sometime. We're not that far away from each other.
By
Sarah Beth, at 1:48 PM
Ah, sounds like a good one. I've never heard of using OO instead of mayo - I'm going to try it though!!
Love your 'Hot Tip' section :)
I'm always looking for the softest bread!!!! Now I know...(and knowings half the battle...GI JOE..)
We've enjoyed using lettuce leaves (you can also buy the wrap leaves in the organic section already shaped as pitas) instead of bread for our sandwiches. It's really nice and fresh!!
Keep em coming!!
By
Unknown, at 8:43 AM
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