Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 314 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 3.5 g | |
| Cholesterol | 33 mg | |
| Sodium | 512 mg | |
| Total Carbohydrate | 37 g | |
| Dietary Fiber | 6 g | |
| Sugars | 11 g | |
| Protein | 24 g | |
Dietary Exchanges
1 vegetable, 2 1/2 lean meat, 2 starch
Ingredients
Servings 4
Sweet Potato Chips
-
Cooking spray -
2 medium sweet potatoes, cut into 1/8-inch-thick slices -
1 tablespoon canola or corn oil -
1/4 teaspoon pepper (freshly ground preferred)
Tuna Melt
-
2 5-ounce cans very low sodium albacore tuna, packed in water, drained OR -
1 6.4-ounce pouch very low sodium chunk light tuna, packed in water, drained -
2 tablespoons light mayonnaise -
1 1/2 tablespoons chopped red onion OR -
1 1/2 tablespoons chopped green onions -
1 teaspoon fresh lemon juice -
1/2 teaspoon dried dillweed, crumbled -
4 slices whole-wheat bread (lowest sodium available) -
2 medium tomatoes, sliced -
1/2 cup shredded low-fat Cheddar cheese
Directions
Tip: Click on step to mark as complete.
Sweet Potato Chips
-
Preheat the oven to 400˚F. -
Line two large baking sheets with aluminum foil. Lightly spray with cooking spray. -
In a large bowl, using two spoons or your hands, toss together the sweet potato chips, oil, and pepper until the chips are coated. Transfer the chips to the baking sheets, arranging them in a single layer so they don't overlap. -
Bake for 15 to 25 minutes, or until the chips are slightly crispy, rotating the baking sheets halfway through the cooking time. Remove from the oven. Let cool.
Tuna Melt
-
Preheat the broiler. -
In a small bowl, using a fork, stir together the tuna, mayonnaise, red onion, lemon juice, and dillweed. -
Place the bread slices on a baking sheet lined with aluminum foil. Spread the tuna mixture on each slice. Top with the tomato slices. Broil for 1 to 2 minutes, or until the tuna is heated through. Sprinkle the Cheddar over the tuna. Broil for 1 minute, or until the Cheddar is melted. -
Serve the tuna melt with the sweet potato chips.
Cooking Tip: When using the broiler, keep a close eye on the food since broiler temperatures can vary.
Tip: When buying sweet potatoes, select smaller to medium-sized potatoes. The skin should be as smooth as possible and free from bruises.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
