French · Lunch
Southern French Tuna Vegetable Sandwich (Low-Chol)
A pan bagnat-style sandwich packing drained canned tuna, hard-boiled egg white, ripe tomato, cucumber, and bell pepper into a crusty roll rubbed with garlic and olive oil, finished with black olives, capers, and red wine vinegar for a bright Provençal lunch.
$4
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
378Calories
29.3gProtein
11.9gFat
38.6gCarbs
6.8gSugar
4.9gFiber
1189mgSodium
47mgChol
2.1gSat Fat
680mgPotassium
95mgCalcium
3.4mgIron
2.9mcgVitamin B12
28mgVitamin C
low-cholesterol
low-calorie
low-chol
Instructions
1
Prep
Boil 1 egg for 10 minutes until hard-boiled, cool under cold water, peel, separate white from yolk, discard yolk, chop white finely.
2
Prep
Drain canned tuna in a sieve, pressing with a spoon for 30 seconds until no liquid drips through.
3
Prep
Split the roll and rub cut sides with garlic halves until fragrant, drizzle both sides with olive oil. Toss tomato, cucumber, bell pepper, red onion, olives, and capers with vinegar, salt, and pepper.
4
Plate
Layer drained tuna, chopped egg white, and dressed vegetables onto bottom roll half, scatter basil leaves over top, close sandwich firmly, press flat for 15 seconds, cut in half, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz130g, most of a 5 oz can, drained canned tuna in water
- 22 hard-boiled egg white only (yolk discarded)
- 22 small crusty roll or 4 in (10cm) length of baguette, split
- 2 clove2 clove garlic, halved
- 4 tsp4 tsp olive oil
- 88 thin tomato slices
- 88 thin cucumber slices
- 88 thin bell pepper strips
- 2 tbsp2 tbsp red onion
- 1010 black olives, pitted and halved
- 2 tsp2 tsp capers, drained
- 2 tsp2 tsp red wine vinegar
- 44 basil leaves
- 22 small pinch salt
- 22 small pinch black pepper
