Packing protein into a quick lunch
Tuna salad sandwiches are an easy way to include protein when you’re on the go. The great thing about tuna salad (and about sandwiches in general) is that you can make them as complicated or as simple as you want.
For example, among the many other things you can add to your basic tuna salad are a stalk of sliced green onions, a stalk of finely chopped celery, or a pinch of paprika, cayenne, salt, and pepper. Not your cup of tea (or tuna sandwich)? Some other additions to this sandwich are tomato slices (add a pinch of salt), your favourite mustard, relish, pickles, bacon, avocado, lettuce, and so on and so forth.
You can also turn this sandwich into a tuna melt. Toast one slice of bread. Grate a little of whatever hard cheese you have kicking around and replace the top slice with a sprinkle of cheese. Turn the broiler function of your oven on and set it to low. Basically, broiling heats from the top instead of from the bottom, which will let the cheese melt without cooking your toast more.
Place your open-faced sandwich under the broiler for a couple of minutes. Don’t take your eyes off your sandwich because melted cheese turns into burnt black toast edges in just a few seconds flat under most broilers.
Ingredients
1 can of tuna; purchase the kind that is flaked and in water or broth (not oil)
2 tablespoons of mayonnaise or equivalent
2 slices of bread
Directions
1. Wash the top of the tuna tin and wipe dry.
2. Using a can opener, open the can of tuna.
3. Once the lid is detached, hold the tin over the sink and push the lid down carefully so that you can pour the liquid down the sink.
4. Place the tuna in a bowl with the mayonnaise and stir well until combined.
5. Spread the tuna salad over toast or bread to make a sandwich.
Enjoy!
Photos by Mirali Almaula/The Ontarion.