Here is an awesome way to make a super delicious and very healthy tunafish sandwich without using any mayo. It is packed with protein, and if you make it the way I do, it will be packed with vitamins and minerals too . . . and the taste will blow you away!
Take one standard size can of tuna (5 oz by weight, or about 1/2 cup) drain it well and mix it with 1 cup of small curd cottage cheese. No matter what size batch you make, it is always 2 parts cottage cheese for 1 part tuna. Mix it up thoroughly, making sure the clumps of tuna are broken up and blended with the creamy cottage cheese. You can eat it plane like this, or continue reading below.
I like to spread mine on one slice of whole wheat or multi grain bread and then just fold it over, but you can make a regular sandwich out of it.
Now here is how to take it to the next level, for both taste and nutrition. Finely chop some onion (as much as you like), and then finely chop some kale. Sure you can sub spinach or many other greens for the kale, but they don't have near the nutrition and actually fall short on texture too. By using kale, you get a power-house boost of nutrition and the crisp leaves and stems are as enjoyable as celery, but taste twice as good. (We use as much kale as we can, until it would hide the taste of the tuna if we added any more.)
You can add other ingredients including pepper, and you can substitute chicken for the tuna to mix things up and get another option. Either one makes an incredible low fat sandwich. Or, try it with half tuna and half chicken.
If your body or mind can't handle all that "healthy eating", you can go yet one step further and make a mouth watering grilled sandwich. Just spread butter or low fat margarine on each piece of bread and prepare it just like you would a regular grilled cheese sandwich . . . but this will be no regular sandwich. It may well be the healthiest, most nutritious, AND best tasting sandwich you have ever eaten!!
Note: Always use the tuna that is packed in spring water rather than oil.
To learn more about kale, read this article (click here).
I
Note:f your body or mind
