A nice staple for healthy eating is a tuna melt. It gets you calcium, great omega-3 oils, in a nice, easy to eat package. Plus it's quick!


Ingredients:
2 slices high fiber bread
1 slice cheese or 1/4 cup shredded cheese
1 5oz can tuna in water
1 Tbsp mayonnaise
1/8 tsp dill
dash salt
dash pepper
2-3 drops lemon juice

Drain out the tuna - if you have a cat, the cats love the water. Mix together the tuna, mayo, dill, salt, pepper, and lemon juice. Take a few bites of the tuna - an entire can is just too much to nicely fit into a sandwich. Now lay the rest onto a slice of bread.

If you have a cheese slice you can lay that on top. If not, arrange your shredded cheese into a circle and microwave it until it turns into a solid unit. Peel that off the plate and put it on top of the tuna.

Now put the other piece of bread on top of the melt. Preheat a grill pan and spray it with non-stick oil. Grill about 1 minutes on each side. Slice in half diagonally and enjoy!

In terms of carbs, really the only thing in this that has carbs is the bread. The tuna is zero carb, and the cheese is zero carb. You can get mayonnaise with zero carbs. So bread is the main culprit here.

Bread comes in a WIDE range of carb values, so it's always wise to shop around and find one you like and that has high fiber with low starch. The one we have in the house right now is Wonder SmartWheat. For this serving of 2 slices there are 5g of fiber along with 12g net carbs. This gets you 6g of protein, 30% of your calcium, 15% of a bunch of other vitamins, and 200mg sodium. So all in all a good mix of nutrition to balance those 12g carbs.

I have my tuna melt on its own, but many people eat this with a side salad, pickles, olives, or a cup of soup. Mix it up to see what items go best with your tuna melt.

All in all it takes about 5 minutes to make, is filling, and nutritious. Well recommended!


Lisa Shea's Library of Low Carb Books