Breakfast$
Tuna Sandwich with Tomato and Greek Yogurt
A juicy and simple tuna sandwich with tomato, Greek yogurt, and crunchy vegetables for a quick meal.
Prep time
20 min
Cook time
100 min
Total time
120 min
Servings
4
Recipe
For the tuna spread
Fish, tuna, light, canned in water
160 gYogurt, Greek, plain, whole milk
80 gOil, olive, extra virgin
1 tbspCelery, raw
40 gOnions, red, raw
40 gLemon juice, raw
15 mlSalt, table, iodized
1 pinchFor the sandwich
Bread, mulitgrain, commercial
4 sliceTomato, roma
1 mediumLettuce, green leaf, raw
8 leafPer servingTotal
Calories:360 kcal1440 kcal
Protein:31 g124 g
Carbohydrates:37 g148 g
Fat:8 g32 g
Micronutrients
Sugar:3.7 g14.7 g
Saturated fat:1.4 g5.6 g
Cholesterol:17 mg68 mg
Sodium:272.6 mg1090.4 mg
Potassium:315 mg1260 mg
Calcium:73.8 mg295.3 mg
Iron:1.7 mg6.6 mg
Magnesium:42.3 mg169.2 mg
Zinc:1 mg3.9 mg
Phosphorus:169.3 mg677.3 mg
Vitamin C:9.8 mg39.1 mg
Vitamin A:90.6 µg362.3 µg
Vitamin D:0.5 µg1.9 µg
Vitamin B12:1.2 µg4.7 µg
Instructions
1
In a large bowl, use a fork to flake the drained tuna and mix it with Greek yogurt, olive oil, and lemon juice.
2
Add finely chopped celery stalk and red onion to the tuna.
3
Mix all the ingredients well and season with sea salt and ground black pepper.
4
Lightly toast the slices of whole grain bread in a toaster until golden brown.
5
On two slices of toasted bread, place fresh lettuce leaves and tomato slices.
6
Evenly spread the prepared creamy tuna spread over the tomato.
7
Cover the sandwiches with the remaining slices of bread, cut them diagonally in half if desired, and serve immediately.
Nutritional benefits
Thanks to the high protein content in tuna and the fiber in whole grain flour and vegetables, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.