Looking for a quick and healthy meal option that’s both satisfying and refreshing? Look no further than the Cucumber–Tuna Salad Sandwich. Packed with protein, fiber, and essential nutrients, this sandwich is not only delicious but also incredibly nutritious.
Recipe:
Ingredients:
- 1 can (5 oz) tuna, drained
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 1 cucumber, thinly sliced
- 4 slices whole grain bread
- Lettuce leaves (optional)
- Sliced tomato (optional)
- Avocado slices (optional)
Instructions:
- Prepare the tuna salad: In a mixing bowl, combine the drained tuna, Greek yogurt, lemon juice, garlic powder, salt, and pepper. Mix well until all ingredients are evenly incorporated.
- Assemble the sandwich: Lay out the slices of whole grain bread on a clean surface. Spread the tuna salad evenly onto two slices of bread.
- Add cucumber slices: Arrange the thinly sliced cucumber on top of the tuna salad.
- Add optional toppings: If desired, add lettuce leaves, sliced tomato, or avocado slices on top of the cucumber.
- Complete the sandwich: Place the remaining slices of bread on top to complete the sandwiches.
- Slice and serve: Using a sharp knife, slice the sandwiches diagonally to create halves. Serve immediately and enjoy.
Nutritional Facts:
This Cucumber–Tuna Salad Sandwich is not only delicious but also packed with nutrients. Tuna is a rich source of protein, omega-3 fatty acids, and various vitamins and minerals. Cucumbers add crunch and hydration while providing vitamins K and C, as well as potassium. Here’s a rough breakdown of the nutritional content per sandwich:
- Calories: Approximately 300
- Protein: 25g
- Fat: 8g
- Carbohydrates: 30g
- Fiber: 6g
Health Benefits:
- High Protein Content: Tuna is an excellent source of high-quality protein, which is essential for muscle repair and growth, as well as overall health and satiety.
- Heart-Healthy Omega-3s: Tuna is rich in omega-3 fatty acids, which have been linked to numerous health benefits, including reduced risk of heart disease and improved brain function.
- Low in Calories: With only around 300 calories per sandwich, this meal is a great option for those looking to manage their weight without sacrificing flavor or nutrition.
- Hydration and Nutrient Boost: Cucumbers are low in calories and high in water content, making them a hydrating and refreshing addition to the sandwich. They also provide vitamins and minerals essential for overall health.
In conclusion, the Cucumber–Tuna Salad Sandwich is a perfect blend of flavor, texture, and nutrition. Whether you enjoy it for lunch, dinner, or a quick snack, you can feel good about fueling your body with this wholesome and satisfying meal option.