Tuna Fish Sandwich

Posted on 15. Oct, 2011 by Rob Connor in High Protein Snacks

Simple, quick, tasty & nutritious, things you could say about tuna and sandwiches on their own, Put them together and you’ve got yourself a protein packed, highly nutritious meal you can knock up in minutes and eat practically anywhere, anytime.

Ingredients:

• ½ cup of tuna
• 2 whole wheat slices of bread (or wholemeal baguette)
• ½ cup diced celery
• 2 tbsp. mayonnaise miracle light
• 1/4 cup brown rice
• 1 tbsp. butter- light
• 1 tbsp. lemon juice
• 2 leaves of romaine lettuce
• 1 cup cucumber
• 1 tbsp. of chopped parsley
• 1 tbsp. of chopped chives
• 1 cube of soup base

Preparation:

1. Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil.
2. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy.
3. Spread on whole wheat bread.
4. Add lettuce. Serve with cucumber and rice.

Nutrition (per serving):

• Kcal: 616
• Protein: 39g
• Carbs: 80g
• Fat: 14g

Serves: 1-2

Tags: celery, chopped chives, chopped parsley, cup brown rice, lemon juice, lettuce, mayonnaise, sandwiches, tuna fish sandwich, whole wheat bread