Portal of Recipes

Smoked tuna melts

Preparation time: 10 minutes
Baking time: 3–4 minutes

1 pouch (5 ounces) hickory-smoked chunk light tuna (plain, water-packed tuna may also be used)
1 green onion, finely chopped
2 tablespoons reduced-fat mayonnaise
2 whole wheat English muffins, split and lightly toasted
4 large tomato slices
Coarse-ground black pepper
4 slices (1/2 ounce each) part-skim mozzarella cheese

Preheat oven to 375°F. Place tuna in a bowl and flake with a fork. Add green onion and mayonnaise; stir to mix well. Top each English muffin half with a slice of tomato and one-fourth of the tuna mixture. Sprinkle lightly with pepper and top with a slice of cheese. Warm in the oven until cheese melts, about 3–4 minutes. Tuna mixture may be made in advance and refrigerated until ready to make melts.

Yield: 4 servings
Serving Size: 1 melt

Nutrition Facts

Per Serving:
Calories: 164
Carbohydrate: 16 g
Protein: 16 g
Fat: 4 g
Saturated fat: 2 g
Sodium: 380 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 2 lean meat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Smoked salmon smörgåsor

Preparation time: 8 minutes

1/4-inch-thick slice dark rye or pumpernickel bread
1 teaspoon reduced-fat margarine spread
1 ounce low-fat fontina, Havarti, or other Scandinavian cheese
1/2 ounce thinly sliced, chilled smoked salmon
Fresh dill sprig

Spread thin layer of margarine on bread. Using a cheese slicer, thinly shave cheese and place on bread. Arrange smoked salmon on cheese and garnish with fresh dill.

Yield: 1 sandwich
Serving Size: 1 sandwich

Nutrition Facts

Per Serving:
Calories: 155
Carbohydrate: 11 g
Protein: 12 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 638 mg*
Fiber: 1 g
Exchanges per serving: 1 starch, 1 medium-fat meat
Carbohydrate choices: 1

*This sodium level may exceed the recommendations for a sodium-restricted diet.

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.