Tuna and Apricot Sandwich

Food and nutrition


Portions:1

Preparation:15

Cooking:15
Published on 26 August 2020
by Isabelle Huot

Ingredients

Bored of plain old ham sandwiches? Want to eat more fish? This twist on the classic tuna sandwich adds delicious dried fruit! I also like to mix some plain yogurt into the mayonnaise to ease up on the fat content and add protein!

 

Ingredients

 

60 g (½ can) canned light tuna, drained

20 mL (4 tsp.) 0–2% plain yogurt 

10 mL (2 tsp.) mayonnaise

15 mL (1 tbsp.) dried apricots, finely diced

5 mL green onion, chopped

2 slices 100% whole grain bread

A few baby spinach leaves 

1 carrot, grated

80 mL (⅓ cup) red cabbage, chopped

 

Are you an athlete who needs more energy? Consider adding a quinoa salad to your sandwich.

Quinoa Mandarin Salad

 

 

Ingredients

 

125 mL (½ cup) cooked quinoa

¼ red pepper, finely diced

½ celery stalk, finely diced

½ green onion, chopped

30 mL (2 tbsp.) canned mandarin oranges, drained 

Salt and pepper, to taste

 

Dressing 

10 mL (2 tsp.) olive oil

10 mL (2 tsp.) orange juice 

2.5 mL (½ tsp.) soy sauce

1 mL honey 

Nutritional Values

Calories:380
Total lipids:12
Total carbohydrates:41
Proteins:27

Directions

Preparation

  • In a bowl, combine tuna, yogurt, mayonnaise, diced apricot and green onion. Add pepper.
  • Place spinach leaves on one slice of bread, add tuna mixture and top with carrot and cabbage. Place second slice of bread on top and enjoy!

Are you an athlete who needs more energy? Consider adding a quinoa salad to your sandwich.

Quinoa Mandarin Salad

Preparation 

  1. Cook quinoa according to package instructions. Let cool.
  2. In the meantime, prepare dressing and other ingredients. 
  3. Once quinoa has cooled, add remaining ingredients and dressing. Mix well. 

 

Isabelle Huot
Doctor in nutrition