Light Tuna Salad on Toasted Pumpernickel

Sandwiches of any kind are typically not light meals—even when they’re made with lean and nutritious protein like chicken breast or tuna, as in this recipe. It’s all the other stuff that gets mixed in that can undo a potentially lighter sandwich: fatty meats, lots of mayonnaise, oil, and bottled condiments—and only a scant amount of fresh veggies.

Here, I made a simple tuna salad with common ingredients, playing up the vegetables and using only one tablespoon of low-fat mayo in the dressing. Is it dry? Nope. Low-fat plain Greek yogurt and fresh lemon juice add creamy texture and a mildly tangy flavor without adding a bunch of bad fat. 

Spread the salad on hearty slices of toasted pumpernickel (or rye or crusty whole wheat—any dark, wholesome bread), and you’re ready for a scrumptious dinner sandwich without the sandwich guilt.

Makes 4 sandwiches

Ingredients

• 2 5-oz cans wild-caught tuna in water, drained
• 1 small celery rib, finely chopped
• 1/4 cup finely chopped green bell pepper
• 2 tbsp finely chopped red onion
• 1/4 cup low-fat, plain Greek yogurt
• 1 tbsp low-fat mayonnaise
• 1-1/2 tsp fresh lemon juice
• 1 tsp Dijon mustard
• sea salt
• freshly ground black pepper
• 8 2-X-5 slices pumpernickel bread, toasted
• dill pickle and tomato slices, for serving

Preparation

1. Combine the tuna, celery, bell pepper, and onion in a medium bowl.
2. In a small bowl, whisk together the yogurt, mayonnaise, mustard, and lemon juice and season with salt and pepper.
3. Add the yogurt mixture to the tuna mixture, stirring well to combine. Cover with plastic wrap and refrigerate 1 hour.
4. Divide the tuna mixture onto 4 slices of toasted pumpernickel. Top with pickle and tomato slices and close the sandwiches.

Salad Dressing

Tuna Salad Mixture

Tuna Vegetable Mixture

Cut each diagonally in half and serve.

Light Tuna Salad on Toasted Pumpernickel