HEALTHY IN A HURRY: Everything-but-the-kitchen-sink Tuna Sandwich

As the editor for Project Made Real, it’s my ‘job’ to come up with healthy recipes that can help you guys in your quest for a healthier lifestyle by eating well and nourishing your bodies. I’ve been trying to share more healthy recipes, but I haven’t had much time to experiment with proper recipes (those that actually involve heat, you know, the oven/stovetop). Nonetheless, I still found some time to create a healthy meal for myself, so I thought I would give you all some ideas for those days when the thought of turning on the stove is far from appealing.

(As seen on Project Made Real’s website)

Eating healthily doesn’t always have to be expensive, you know. This simple, everything-but-the-kitchen-sink recipe uses ingredients that you will probably already have on hand!

Sometimes, all you want is an easy meal that can be thrown together without having to fuss around with pots and pans. Well, for me at least, speed is a very big thing, cause I’ve been really busy living on campus and have barely had time to try out new recipes 😦 In fact, cooking has been out of the question, especially since I have a catered meal plan. Can’t wait to play around in the college’s pantry once things have settled down.

Well, to sound more atas, I would call this a deconstructed tuna sandwich. But actually, it’s only deconstructed since there was so much tuna I couldn’t possibly fit it nicely into a sandwich. So an open-faced sandwich it was!

Here’s what you need: (Serves one)
1 125gram can of tuna chunks in water
Lemon juice
1 diced tomato
Some diced onions
Dash of Tabasco
Ketchup (to your liking)
Mustard (to your liking)
Pepper to season

Steps:
All you have to do is mix everything together in a bowl, and serve it alongside with two slices of bread.

Personalise it:
I just added whatever ingredients I had on hand, but you could always switch things up by…
-Swapping the ketchup and mustard out for any condiment of your liking (mayonnaise works too if you’re a tuna mayo kind of person)
-Adding Greek yogurt and sliced grapes add an interesting twist to this otherwise savoury dish
-Replacing the tomato with diced bell peppers for more crunch
-Making two open faced sandwiches, and topping each with a slice of cheese before toasting it in the oven. Tuna melts anybody?
-If you’re going for mayo, trying adding in a hard-boiled egg, and a dash of white vinegar and you get the best of both worlds. (Egg mayo and tuna mayo)

photo 2-4

This recipe, like all my recipes, are super easy to make, and healthy too! Healthy eating on a budget is possible 🙂 I don’t give the exact measurements for the condiments/seasonings cause the fun lies in adding whatever amount you like to suit your tastebuds. The ingredients are just there as your base, you get to enjoy the process of designing your own masterpiece.

photo 1-4

Tuna is loaded with protein and healthy fats, and will keep you full for a longer time. Also, by adding in diced vegetables, you get a nice change in texture and all the benefits of the nutrition and fiber. Tasty and quick, you can’t ask for more ;P

Enjoy!

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