Protein-Packed Lunch
Tuna Salad Tea Sandwiches
(1 vote)
(1 vote)
Tuna Salad Tea Sandwiches - Delicious yet easy protein filled lunch
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
364
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 6.2 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 386 mg | (10 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 8 ozs canned Tuna (in water)
- 3 Tbsps Mayonnaise
- 3 ozs Sour cream (or Greek yogurt)
- 1 sprig Tarragon
- 2 Tbsps green Olives
- ½ small red Bell pepper
- ½ small onion
- salt
- peppers
- 6 slices Whole Wheat Bread
- 3 slices white bread
Preparation steps
1.
Drain the tuna and puree half with the mayonnaise until smooth. Mix the other half with the sour cream.
2.
Rinse the tarragon, pat dry and chop finely. Finely chop the olives. Remove the ribs and seeds from the bell pepper and chop finely. Peel and finely chop the onion.
3.
Remove the crusts from the white bread and crumble the bread into the tuna and mayonnaise puree. Mix well and spread the mixture onto 3 of the brown bread slices. Stir the tarragon, olives, pepper and onion into the tuna-sour cream mixture, season with salt and pepper and mix well. Spread the mixture onto the remaining brown bread slices. Assemble the sandwiches, cut into quarters and serve.
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