Avocado Tuna Melts with Sauteed Spinach and Raisins

That's right - this post is all about a tuna melt. It's a humble sandwich, a favorite of kids, but it remains near and dear to my heart. Unfortunately, when you get one out, it is often soaked in mayonnaise, stuffed with salt, and just unnecessarily unhealthy without adding true flavor. This one isn't perfect in the health department, but it's a far cry from the norm. I lighten up the tuna, focusing on using high quality tuna (yes, still from a can) that carries its own weight and doesn't need a lot of dressing up. I add tomatoes and avocado, in abundance, because hey, I love them. Finally, I select nice, fresh French bread and a lower fat cheese that's not heavy on salt. And in the end, the tuna melt exactly hits the spot.

To go with the sandwiches, I sauteed some spinach but added some sweetness through raisins. Toss in a couple other contrasting flavors, and you're set. This side is simple to prepare, keeping this entire meal easy to make, but adds some important nutrients without sucking up too many more calories.

Difficulty: easy
Time: 25 min
Cost: $14.08



Avocado Tuna Melts
Time: 20 min

Ingredients:
3 cans chunk albcaore tuna packed in water (Whole Foods has the best sustainable brands)
1/4 c fat free mayo
2 tbsp shallots, diced
1 tbsp dijon mustard
1 tsp black pepper
4 tsp lemon juice
1 avocado
2 c cherry tomatoes, halved
1 loaf french bread
5 slices reduced-fat pepper jack cheese

Drain the tuna and put it in a bowl. Use a spoon to chop it up a little bit. Then, add the mayo, shallots, dijon mustard, black pepper, and lemon juice. Toss and stir until evenly combined.

Chop the avocado into small pieces and halve the cherry tomatoes. Add them to the tuna mixture and lightly toss until evenly mixed. Now, turn your broiler to high so it can pre-heat.

Slice the french bread into two halves, lengthwise. Slice each half into thirds, so you have six slices of french bread in all. Place the french bread slices on a greased broiler pan. Divide your 5 slices of cheese over the 6 slices (yes, you'll have to tear, but it fit perfectly for me to use 5.) Then carefully spoon your tuna mixture over the slices evenly - they'll be heaped up a bit.

Slide all of it into the oven and broil for 4 minutes or until the cheese is melted and the tuna warmed. Now chow down!

Servings: 6
Serving size: 1 open-faced slice of french bread with toppings
Nutrition: calories 281; carbs 32g; fat 9g; protein 17g; sodium 581mg; iron 14mg

Sauteed Spinach and Raisins
Time: 15 min

Ingredients:
2 tsp olive oil
1.5 c onion, sliced
1 package spinach
1/2 tsp garam masala
3/8 c golden raisins

Heat a pan over medium heat. When the pan is hot, add the olive oil, swirling to coat. Let the olive oil heat and then add the onion. Saute for about 4 minutes, stirring often enough to keep it from burning. Add the spinach. You might only be able to add half at a time, but that's okay. Add as much as you can, then let it saute for 2-3 minutes. It will wilt considerably at which point you can add a bit more until all of the spinach is cooked and wilted.

Just before the spinach is entirely wilted, add the garam masala and raisins. Saute everything for another 3 minutes and then remove from the heat and enjoy right away.

Servings: 4
Serving size:
Nutrition: calories 99; carbs 17g; fat 2g; protein 2g; sodium 52mg; iron 10mg