A tuna sandwich is a healthy lunch box filler for children and adults alike. Making a lunch box for every member of the family is an ideal way to provide good nutrition for the whole family. I often meet moms who prepare perfect lunch boxes for their children but then either skip lunch themselves or opt for a fast food meal. Making family lunch boxes is cost effective and will not take too much extra time if you are already preparing school lunches. This tuna sandwich x 4 recipe is great place to start.
Tuna is a perfect low fat protein filler for a whole-wheat sandwich. A protein filling is necessary for satiety, blood glucose control and body tissue maintenance. The high fibre bread will also supply sustained energy, reducing the need for excessive snacking which increases the risk of an excessive intake of high energy foods, empty of nutrients such as crisps and chocolates.
This quick and easy sandwich filling can be made the night before and simply spread onto a high fibre bread of choice for tasty lunch boxes all round! Using cottage cheese instead of the traditional mayonnaise provides additional protein and calcium. Add any salad vegetables that you have in the fridge for crunch, flavour and added nutrients.
A note on food safety:
Food should not be kept at temperatures of between 4 and 60 C for more than 4 hours. This is considered to be a danger zone for bacterial growth and the risk of food borne illness. Storing pre-packed lunches in a little cooler bag is ideal to prevent this. On very hot days, typical of a South African summer, adding a little ice brick or a small bottle of frozen water is recommended to keep food safe before consumption.
Tuna Sandwich Filling
By December 4, 2013Published:
- Yield: 4 Servings
- Prep: 10 mins
Low in fat, rich in nutrients!
- 1 tin shredded tuna in brine
- 3 tablespoons fat free, plain cottage cheese
- 2 tablespoons sweet chili sauce
- 1 cup baby spinach leaves
- 1/2 teaspoon cumin powder
- 1 teaspoon ground black pepper (optional)
- Drain the tuna and place in a mixing bowl with a lid.
- Using a fork, stir the cottage cheese and sweet chili sauce into the tuna.
- Tear up the spinach leaves and mix gently into the tuna mix. Season.
- Spread the tuna mix over 4 slices of bread. Add a second slice on top of each one and cut in half.
- Pack the sandwiches in a lunch box with a yoghurt, a fruit and a small tub of unsalted nuts, biltong or raisins.