Mediterranean Tuna Panini

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For a great sandwich filling, spike canned tuna with salty olives and capers, bright lemon juice and tangy feta.

Mediterranean Tuna Panini
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 2 6-ounce cans chunk light tuna, drained

  • 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

Directions
  1. 4 servings

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

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Per serving
Calories
336
Carbohydrates
35g
Fat
6g
Saturated Fat
2g
Monounsaturated Fat
3g
Protein
34g
Cholesterol
61mg
Dietary Fiber
5g
Potassium
52mg
Sodium
543mg
Added Sugars
3g
Exchanges
2 starch
3 very lean meat
Carbohydrate Servings
2
Fiber (20% daily value)
Calcium &amp
Iron (15% dv)
omega-3s.

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1 reply

evaziem
evaziem 2014-06-04 10:44:36 -0500 Report

Whole wheat is a spin. It's just a hair better than just wheat.

Whole grains are natural carbohydrates that keep all the parts of the entire grain, even after processing.

The three parts of whole grains are bran, germ and endosperm:

Bran. This is the outer shell that protects the grain from insects, chemicals in the air and strong winds and rain. The bran layer has B vitamins, fiber, minerals and some disease-fighting products called phytochemicals.

Germ. This is the innermost part of the grain, which has the seed. It is made up of B vitamins, vitamin E, heart-healthy unsaturated fat and phytochemicals. The best way to know if a grain is a whole grain is to look at its food label. The first term on the list of ingredients should include the word "whole". Some examples are whole oats, whole rye or whole wheat. Also, 100% whole grain on a food label means the food contains a whole grain, but it doesn't mean that it contains only whole grains. Another good clue, a whole grain food product will have at least 3 grams of dietary fiber per serving.

Endosperm. This is the inside part of the grain, mostly made up of starch and sugar. It also has some B vitamins and protein. This is all there is in the white bread and other refined grain products.

The endosperm is still here. It's a simple carb with a fast way to become glucose and give us a glucose spike…