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Prep Time: 5 mins | Cook Time: 5 mins | Serves: 4

Ingredients

Apple Mustard Dressing

• ½ apple without core

• 2 Tbsp apple cider vinegar

• 2 Tbsp olive oil

• 1 Tbsp Dijon mustard

• 1/8 yellow onion

• 1 small garlic clove

• 6 oz canned tuna*, drained

• 8 Tbsp 1% cottage cheese*

• 4 slices whole wheat bread*

• 1 Tbsp sunflower seeds

Favorite fixings: lettuce, sprouts, cucumbers, onions, peppers.

Directions

1. Blend Apple Mustard Dressing ingredients at high speed, makes about ¾ c. Store up to a week in refrigerator.

2. Mix tuna with ½ c of dressing.

3. To build a sandwich, spread 2 Tbsp of cottage cheese onto sandwich bread. Layer tuna mixture, favorite sandwich vegetables, and sunflower seeds.

Notes

• *For a vegetarian option, use smashed chickpeas; gluten-free option, use gluten-free bread; dairy-free option, omit the cheese.

Nutrition: (per serving) Calories: 210 kcals | Total Fat: 7 g | Saturated Fat: 1 g | Sodium: 450 mg | Carb: 17 g | Protein: 18 g | Fiber: 3 g | Calcium: 80 mg | Iron: 2 mg | Potassium: 270 mg.

Providence Heart Guide 2024
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