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Tuna, Arugula and Feta Sandwich and Salad Recipe

Tuna, Arugula and Feta Sandwich and Salad Recipe

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Tuna, Arugula and Feta Sandwich and Salad

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Ingredients:

Serving

1/4 cup olive oil
4 tsp balsamic vinegar
4 (3 oz) cans light chunk tuna in water (drained )
4 oz feta, crumbled
20 small black olives, chopped
16 cups arugula
4 medium tomatoes, sliced
8 slices whole grain bread (thick slices)

Directions:

Combine oil and vinegar.
Mix tuna in a bowl with 4 tsp dressing, feta and olives.
Layer 1 cup arugular, 2 slices of the tomato and tuna mixture on each of 4 slices of bread.
In a bowl, toss 12 cups arugula with remaining tomatoes and dressing. Serve with sandwich.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	427.06 Kcal (1788 kJ)
Calories from fat	226.17 Kcal
		% Daily Value*
Total Fat	25.13g	39%
Cholesterol	35.44mg	12%
Sodium	823.56mg	34%
Potassium	786.24mg	17%
Total Carbs	33.06g	11%
Sugars	10.47g	42%
Dietary Fiber	6.88g	28%
Protein	19.88g	40%
Vitamin C	29.2mg	49%
Iron	3.3mg	18%
Calcium	346.9mg	35%

Amount Per 100 g
Calories	123.97 Kcal (519 kJ)
Calories from fat	65.65 Kcal
		% Daily Value*
Total Fat	7.29g	39%
Cholesterol	10.29mg	12%
Sodium	239.07mg	34%
Potassium	228.23mg	17%
Total Carbs	9.6g	11%
Sugars	3.04g	42%
Dietary Fiber	2g	28%
Protein	5.77g	40%
Vitamin C	8.5mg	49%
Iron	0.9mg	18%
Calcium	100.7mg	35%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.8

Points
11

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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