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Apple Tuna Sandwiches

This recipe adds more fiber and vitamins to your traditional tuna sandwich. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 15 minutes
  • 1 can (6 ½ oz) tuna, packed in water and drained
  • 1 large apple
  • ¼ cup vanilla yogurt, low-fat
  • 1 tsp mustard
  • 1 tsp honey
  • 6 slices whole wheat bread
  • 3 lettuce leaves
Wash and peel the apple. Chop into small pieces. Drain the water from the can of tuna. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. Spread 1/2 cup of tuna mixture onto each 3 slices of bread. Top each sandwich with a washed lettuce leaf and slice of bread. Serve.
 
Serves: 3
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 290
Total Fat: 4g
Saturated Fat: 1g
% of Calories from Fat: 12%
% Calories from Sat Fat: 3%
Protein: 23g
Carbohydrates: 40g
Cholesterol: 25mg
Dietary Fiber: 6g
Sodium: 530mg
 
Each serving provides: An excellent source of fiber, vitamin B3, selenium, phosphorous, and manganese, and a good source of vitamins B1, B2, B6, B12, K, and D, zinc, potassium, magnesium, iron, copper, calcium, and folate.

Recipe courtesy of The Pennsylvania Nutrition Education Program.
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