Nov 11, 2020 โ€ข 5M

Tuna Salad Sandwich ๐ŸŸ๐Ÿ““๐ŸŽฌ

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This lessonย is 433 words, a 1 min 43 sec reading time. It is the second lesson ofย Lunch 2.0.

๐Ÿ“ Introduction:ย 

The ultimate comfort food, a tuna salad sandwich is both practical and delicious. Packed with protein and ~$2/serving, this lightning-fast meal is exceptionally high leverage.ย 

As tuna is shelf-stable, itโ€™s helpful to have a few cans on hand for those lunches or dinners when you donโ€™t have much in the fridge. Given its neutral flavors, it can serve as a canvas for a wide range of unique combinations. Go ahead and get creative!ย 

๐Ÿง‚Ingredients:ย 

*See reference guide below for inspiration

  • Tunaย 

  • Base (e.g., bread, lettuce wrap)ย 

  • Additions (e.g., crunchy, creamy, salty)ย 

  • Toppingsย (e.g., tangy, aromatic)

โœ… Instructions:ย 

  1. Gather all ingredients.

  2. Combine all tuna salad elements slowly (e.g., 1 tsp at a time). Taste regularly.ย ย 

  3. If using bread, toast in a pan & add butter towards the end. (Optional)

  4. Assemble sandwich.ย 

๐Ÿ“ Notes Tips & Tricks

  • Tuna salad makes for a great snack (e.g., with crackers), lunch (as a sandwich), or dinner (e.g., decadent tuna melt on gourmet bread with a side of soup.)ย 

  • Chop everything as finely as possible to encourage the melding of flavors.ย ย 

  • Water-packed tuna is lower in calories but higher in omega 3s than tuna packed in oil. To use, drain the water.

  • Oil-packed tuna has more flavor and is higher in caloric value.ย 

  • Mayonnaise quality has a significant impact on flavor. Use the highest quality you can find (or make some).ย 

  • No-salt canned is best. If you canโ€™t find it, rinse the tuna out for a few minutes to reduce the sodium.ย 

  • Try to seek out sustainably-caught, dolphin-free tuna.

๐Ÿ““ Reference Guide

๐Ÿ—‚ Example Recipe: Sicilian-Style Tuna Sandwich

Tuna salad:

  • Tunaย ย 

  • Dill (or dill weed)

  • Lemon juiceย ย 

  • Salt & pepperย 

  • Olive oil (or mayo)ย 

Base & Additions:

  • Bread

  • Butter

  • Arugula

  • B&B pickles

๐ŸŽ“ Further Study

โ€”โ€”โ€”

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