Mediterranean Tuna Panini

By pattie_d

Ingredients

• 2 6-ounce cans chunk light tuna, drained (see Note)
• 1 plum tomato, chopped
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped marinated artichoke hearts
• 2 tablespoons minced red onion
• 1 tablespoon chopped pitted kalamata olives
• 1 teaspoon capers, rinsed and chopped
• 1 teaspoon lemon juice
• Freshly ground pepper, to taste
• 8 slices whole-wheat bread
• 2 teaspoons canola oil

Details

Servings 4
Preparation time 25mins
Cooking time 50mins
Adapted from eatingwell.com

Preparation

Step 1

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.

Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

TIPS&NOTES
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPAadvises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

NUTRITION
Per serving: 336 calories; 6 g fat ( 2 g sat , 3 g mono ); 61 mg cholesterol; 35 g carbohydrates; 3 g added sugars; 34 g protein; 5 g fiber; 543 mg sodium; 52 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Calcium&Iron (15% dv), omega-3s.

Carbohydrate Servings: 2

Exchanges: 2 starch, 3 very lean meat

Other Options:
Warm Salad of Thyme-Crusted Tuna&Arugula
Tuscan-Style Tuna Salad
Mediterranean Tuna Antipasto Salad
Mediterranean Tuna Antipasto Salad for Two
Walnut, Dill&Tuna Salad