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
Servings: 4 servings
- 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
- 4 medium carrot
- 4 medium apple
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.
Calories: 426kcal | Carbohydrates: 74g | Protein: 19g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 13mg | Sodium: 634mg | Fiber: 13g | Sugar: 25g