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Tuna & White Bean Sandwiches

This fresh, mayo-free tuna salad sandwich includes a tangy vinaigrette dressing and white beans for extra flavor and fiber.
Prep Time15 mins
Cook Time0 mins
Total Time15 mins
Course: Lunch
Cuisine: American
Keyword: dairy free, lowfat, no cook, sandwiches, tuna, white beans
Servings: 4 servings
Calories: 426kcal

Ingredients

  • 5 ounce tuna, canned in water
  • 1 cup white beans, canned
  • 1 medium tomato, red
  • 1/8 cup chopped parsley, fresh
  • 1 medium lemon
  • 2 tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 4 regular English muffin, wheat
  • 1 cup arugula

Serve With

  • 4 medium carrot
  • 4 medium apple

Instructions

  • Completely drain tuna and scoop into a small mixing bowl. Drain and rinse canned beans and add 1 cup to the tuna. (The remaining beans may be saved and used in scrambled eggs or even pureed and added to muffin batters.)
  • Chop tomato and parsley. Peel carrots and cut into sticks; core and slice apples.
  • Add tomato, parsley, 1-2 teaspoon of fresh lemon juice (more or less to taste), 1 teaspoon of lemon zest, oil, salt, and pepper to the tuna; mix well.
  • Toast muffins and scoop out tuna mixture onto each of 4 muffin halves. Add arugula and top with remaining muffin halves.
  • Serve with carrot sticks and apples slices on the side.

Nutrition

Calories: 426kcal | Carbohydrates: 74g | Protein: 19g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 13mg | Sodium: 634mg | Fiber: 13g | Sugar: 25g