Good quality tuna salad with melted cheddar over an English muffin is a treat for those children who love tuna. Let the kids get involved in the preparation. Make sure you buy tuna packed in water, not oil, to save unnecessary calories and fat.
1. Preheat the oven to broil. Line a baking sheet with foil.
2. In a small bowl, combine the tuna, celery, red pepper, green onions, mayonnaise, sour cream, lemon juice and salt and pepper until mixed.
3. Divide the filling over the English muffin halves and place on the baking sheet. Sprinkle with the cheese. Broil for 1 to 2 minutes or until the cheese is melted.
1 can (6 oz) flaked white tuna (packed in water), drained
1/4 cup finely diced celery
1/4 cup finely diced red bell pepper
2 Tbsp finely diced green onions
2 Tbsp light mayonnaise
1 Tbsp low-fat sour cream
1 1/2 tsp lemon juice
pinch of salt and pepper
2 whole wheat English muffins, sliced in half and toasted
1/3 cup shredded cheddar cheese
Nutritional Analysis per Serving
Protein 13 g
Fat 6 g
Saturated Fat 1.5 g
Carbohydrates 16 g
Cholesterol 21 mg
Sodium 525 mg
Fiber 2.7 g
Prep Time: 10 minutes
Cook Time: 1 minutes
Make Ahead: Prepare the tuna salad up to a day in advance and refrigerate.
Nutrition Watch: Your children don’t need the extra calories and fat from tuna that’s packed in oil, so simply use tuna packed in water. White tuna packed in water is only 130 calories and 0.9 g fat per 4 oz can. Compare it with tuna packed in oil, which has 224 calories and 9 g of fat!