MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free bread.

 

"Too few people understand a really good sandwich."
-James Beard, Chef

The refrigerator light goes on...

When I was growing up this was a pretty common meal in the South. The versions I ate as a kid didn't have sliced tomato, but when I went to New Jersey as a teen I had my first Tuna Melt with tomato, and in spite of my Southern upbringing, this is the way it should be. The tomato adds some moisture and sweetness that just completes the sandwich.

Of course, back then a Tuna Melt was made with white bread. Whole wheat bread really completes this recipe, bringing not just a healthier choice of bread but so much better flavor.

The choice of cheese is up to you. I've had Tuna Melt with Swiss, cheddar and mozzarella. Each is a little different, but they all taste great.

Hot Sauce

Hot sauce is a catchall term for whatever you happen to have in your pantry. For most of us this is Tabasco but there are hundreds of sauces on the market. One Web site that I know of offers over a thousand different types. The type that you use is entirely dependent on your ability to stand the heat in the kitchen.

The heat of a sauce is measured in Scoville units, a scale that was invented by Wilbur L. Scoville in 1912. His based this on the number of parts of sugar water that it would take to dilute the extract of chilies to the point that there is a barely detectable burn. While this seems a bit obsessive for my taste, pretty much anything over 5,000 scoville units is hot (let alone the sauces that advertise themselves as being 10, 20 or 100 times that hot).

The recipes here use Tabasco because this is the most widely available sauce. Tabasco sauce is rated at 5,000 S.U.. This is equivalent to the heat of a habanero chili.


 

Tuna Melt



Servings = 6 | Serving size =1 open faced sandwich

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

The tuna salad keeps well for about 48 hours in the fridge but cooked sandwiches donít keep well.

1 6 1/2 ounce can light tuna in water (drained)
1 small shallot (minced)
1 rib celery (small dice)
2 Tbsp low fat mayonnaise
1/8 tsp hot sauce
fresh ground black pepper (to taste)
6 slices whole wheat or gluten-free bread
1 medium tomato (thinly sliced)
3 ounces reduced fat cheese (swiss, cheddar or mozzarella) (grated)

Preheat the oven to 400į F.

Mix together the tuna, shallot, celery, mayonnaise, hot sauce and pepper.

Divide the tuna evenly between the 6 slices of bread. Top with the tomatoes and then the cheese.

Place the open faced sandwiches in the oven and cook until the cheese is melted. Serve

Nutrition Facts

Serving size = 1 open faced sandwich

Servings = 6

.

Amount Per Serving

Calories 138 Calories from Fat 19
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 305mg 13%
Total Carbohydrates 15g 5%
    Dietary Fiber 2g 10%
    Sugars 3g  
Protein 15g  
Vitamin A 7% Vitamin C 7%
Calcium 17% Iron 7%
Vitamin K 15 mcg Potassium 249 mg
Magnesium 40 mg