Tuna and Broccoli Penne
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Mediterranean Tuna Veggie Sandwich
Serves4
Prep Time15 min
Time to Table15 min
Flavourful fresh vegetables combine with tuna to take you to sunny climates.
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USED IN THIS RECIPE
Ingredients
1 can (170 g) Clover Leaf Flaked White Tuna, drained
1 small carrot, grated
1 small zucchini, finely chopped
1 green onion, chopped
3 tbsp (45 mL) light mayonnaise
2 tbsp (30 mL) low fat plain yogurt
1 tbsp (15 mL) vinegar
1/4 tsp (1 mL) dried oregano leaves
1/4 tsp (1 mL) each salt and pepper
8 slices whole wheat bread
- Tomato slices
- Romaine
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Combine tuna, carrot, zucchini, green onion, mayonnaise, yogurt, vinegar, oregano, salt and pepper; mix well. (May be refrigerated at this point; prepare sandwiches at serving time.)
- Divide and spread evenly over 4 slices bread. Top with tomato slices and romaine and second slice of bread.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 250 | |
| Fat | 7 g | 11% |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 8% | |
| Omega-3 Polyunsaturates | 0.4 g | |
| Cholesterol | 25 mg | |
| Sodium | 670 mg | 28% |
| Carbohydrate | 30 g | 10% |
| Fibre | 3 g | 12% |
| Sugar | 6 g | |
| Protein | 18 g | |
| Vitamin A | 6% | |
| Vitamin C | 25% | |
| Calcium | 10% | |
| Iron | 20% |
Claims per serving
| Low in Saturated Fat | Trans Fat Free |
| Source of Fibre | Source of Protein |
| Source of Vitamin A | Excellent Source of Vitamin C |
| Source of Calcium | Good Source of Iron |
| Source of omega-3 |
