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Tuna Melt

August 6, 2009
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I think canned tuna gets a bad rap. Health-conscious tend to run the other way when they hear the words ‘tuna melt’. It’s understandable, we automatically associate it with a mayo laden tuna sandwiched in between two pieces of white bread. Not exactly the perfect meal when you’re watching your waistline.

This version of the tuna sandwich will leave you feeling good and energized, without all the grease and fat. Yeah, meat in a can isn’t exactly appealing, but believe it or not, chunk light tuna is actually low in fat in calories and is the perfect lunch when you are in a rush. You can throw it in your bag and eat it with crackers for a fast and simple lunch. I remember the days when my mom would buy the little packs of tuna that came with crackers, mayo and relish. Man, those were good. Luckily, I’ve simplified this childhood favorite and bulked up the volume with vegetables. Tuna also provides a lot of protein to help you stay satisfied without feeling overly full. Top with some shredded cheese and broil in the oven for a couple minutes, and you have yourself a healthy delicious tuna sandwich.

Tuna Melt

Serves 1

1 can chunk light tuna

1 tablespoon reduced-fat mayo

1/2 tablespoon mustard

1/2 tablespoon curry powder

1 cucumber, diced

1/4 red onion diced

2 slices of tomato

1 whole wheat english muffin

2 tablespoons reduced fat shredded cheese

Additional toppings: avocado, sweet relish


1. Mix tuna, mayo, mustard, curry powder, and cucumber together.

2. Toast the english muffin and spread tuna mixture on top with a slice of tomato

3. Top with shredded cheese and broil for 3-4 minutes until cheese starts to melt


3 Comments leave one →
  1. Lauren permalink
    August 6, 2009 6:16 pm

    Hi, I am new to running and just came across your blog, its great! Just a quick question. When you first began running did you follow any sort of training program( For example like 8 or 9 week program that builds you up to be able to run a 5K) or did you just get out there and start running? Also, how long did you train until your first race? Thanks for your help!

    • andee permalink
      August 6, 2009 9:10 pm

      HI Lauren,
      I am fairly new to running also. I started last October where a couple friends dragged me to a Nike 10K run, I had never run 6 miles before and couldn’t believe I did it. I fell in love with racing and from there every day I started to run a little more. I eventually started to feel comfortable running 6 miles at a time, without feeling completely wiped out. After 2 months of running, I worked my way up to a half marathon. My training program for a full marathon started October-February. On Saturdays, I would do a “long run” with my running group, so week 1 might be 6 miles,
      Week 2 7 miles
      Week 3 8 miles etc..until 10 miles
      after 10 miles, the next week I drop down to half of that mileage so 5 miles, then I start increasing by 2 mile increments
      For example,
      Week 5 10 miles
      Week 6 5 miles
      Week 7 12 miles
      Week 8 6 miles
      I stopped at 24 miles, some people say doing 20 miles is enough before a marathon, but I wanted to feel comfortable when the big day came. I am glad I took my training that far because I felt prepared. My biggest recommendation is to start slowly and build your mileage. Your body needs to feel comfortable doing the miles first before you can start adding on the miles. A lot of people burn out or get injured because they add on too many miles, thinking their body can handle it. Best of luck to you!

  2. August 7, 2009 2:35 pm

    Just came across your blog. Love it. Your tuna melt looks devine. Congrats on the position.I have been running for a while but never signed up for a marathon. Thinking about a half marathon though, but if not I will keep running.

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