MSU Extension in Roosevelt County
• 2 6-ounce cans unsalted tuna in water, drained
• 1 medium apple (green or red), chopped
• 1 celery stalk, peeled and chopped
• ¼ cup low fat vanilla yogurt
• 1 teaspoon prepared mustard
• 1 teaspoon honey
• 6 slices whole wheat bread
• 6 lettuce leaves
• 6 slices fresh tomato
1) Combine and mix tuna, apple, celery, yogurt, mustard, and honey.
2) Spread ½ cup of the mixture on three bread slices.
3) Top each slice of bread with lettuce, tomato and the remaining bread.
4) Cut sandwiches in half or as desired.
Yield: 3 whole sandwiches
• Use whole grain bread made in Montana or try the tuna in a whole wheat tortilla or pita.
• Add more fresh vegetables to your sandwich (shredded carrots, sliced cucumbers, green or red pepper strips).
• Serve the tuna as a salad on a bed of mixed greens with whole grain crackers.
• Make a tuna melt: Top one slice of bread with tuna, tomatoes, and low-fat cheese. Warm or broil in oven until cheese melts.
Serving Size: 1 sandwich Total Carb: 37 g
Calories: 330 Dietary Fiber: 6 g
Total Fat: 4.0 g Sodium: 370 mg
Saturated Fat: 1.0 g Protein: 38 g
Trans Fat: 0 g
Reprinted with permission, courtesy of Centers for Disease Control and Prevention (CDC)
The programs of the MSU Extension Service are available to all people regardless of race, color, national origin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. Issued in furtherance of cooperative extension work in agriculture and home economics, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Dr. Douglas Steele, Vice Provost and Director, Extension Service, Montana State University, Bozeman, MT 59717.
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