Tuna Fish Sandwich

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Tuna Fish Sandwich
What's your Take?

For a kid-friendly lunch with a protein punch, try this lighter version of the midday classic. Our recipe makes enough for three sandwiches. You'll need circle- and heartshaped cookie cutters (ours are 3 inches).

What you'll need

  • Bread
  • 1 (5-ounce) can tuna
  • Salt and pepper, to taste
  • ½ teaspoon fresh squeezed lemon juice
Helpful Tip:

We used white albacore tuna packed in oil. It's slightly higher in fat than water-packed tuna, but much more flavorful. And, because our recipe doesn't call for mayo, each sandwich has less than 5 grams of fat.

Notes:

The Easy Way to Wash Produce: According to scientists at the Connecticut Agricultural Experiment Station, cold tap water is as effective at removing pesticide residue on produce as soap or commercial cleansers. The key is to rub the fruit or vegetable while rinsing it under running water for at least 30 seconds.

How to make it

  1. Stack two slices of bread and cut out the shapes as shown at right.

  2. Drain the liquid from the tuna. In a bowl, mix together the tuna and all the ingredients except the veggies with a fork.

  3. Put a third of the filling in each sandwich, then add the veggies eye and mouth (we used a pea, a carrot, and a red pepper.)

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