Advertisement
Ingredients
2 stalks broccoli
1 6- or 7-ounce can tuna in water, rinsed and drained
5 Greek, Italian or French olives, pitted and cut in small pieces
4 tablespoons chopped red onion
1 tablespoon chopped fresh marjoram or oregano
2 tablespoons balsamic vinegar
2 tablespoons nonfat yogurt
2 tablespoons light mayonnaise
6 slices country French or Italian bread, whole wheat or white
9 teaspoons Dijon mustard
9 slices ripe field tomatoes or the equivalent in yellow or red cherry tomatoes, sliced in half
Nutritional analysis per serving
42 grams carbs; 20 milligrams cholesterol; 309 calories; 2 grams monosaturated fat; 3 grams polyunsaturated fat; 1 gram saturated fat; 7 grams fat; 6 grams fiber; 817 milligrams sodium; 21 grams protein; 9 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered by
Preparation
- Step 1
Trim stems from broccoli heads and steam heads until they are tender but still firm, about 5 minutes, depending on size. Drain and cut into bite-size pieces. Drain again.
- Step 2
Combine broccoli, tuna, olives, onion, marjoram, vinegar, yogurt and mayonnaise and mix well.
- Step 3
Spread each slice of bread with 1 ½ teaspoons of mustard.
- Step 4
Place three slices of tomato on three slices of bread. Top with tuna mixture and remaining bread.
These sandwiches can be prepared in advance if you have very sturdy bread and like it slightly moist. But if you prefer dry bread, assemble the sandwiches just before serving.
Private Notes