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Lunch · High Protein · High Fiber · Quick

White Bean Tuna Melt Toast

Mashed cannellini beans and tuna on rye, broiled with a thin layer of cheddar.

White Bean Tuna Melt Toast
Time
15 minutes
Serves
2
Protein
35g
Fiber
12g

Why this works

Stretching tuna with white beans doubles the fiber and stretches the protein without adding any of the mayonnaise heaviness.

Ingredients

  • 2 cans (5 oz each) tuna in olive oil, drained
  • 1 can (15 oz) cannellini beans, drained
  • 2 tbsp Greek yogurt, 1 tbsp Dijon
  • 2 tbsp chopped capers, juice of half a lemon
  • 4 slices dark rye or seeded sourdough
  • 3 oz sharp cheddar, grated
  • Chopped chives, black pepper

Method

  1. 1Mash half the beans in a bowl, then fold in the rest whole along with the tuna.
  2. 2Stir in the yogurt, Dijon, capers, lemon juice, and plenty of pepper.
  3. 3Toast the bread, pile on the mixture, and top with cheddar.
  4. 4Broil 3 minutes until the cheese bubbles, then finish with chives.

Yvette's tip

Buy tuna packed in olive oil and use a spoonful of that oil in the mix. It carries more flavor than anything you would add.

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