Ingredients

Start to finish: 35 minutes (15 to 20 minutes active)
Servings: 4

6-ounce can water-packed solid tuna
3/4 cup prepared hummus
1 cup finely shredded fresh spinach leaves
1 cup grated carrots
1 teaspoon cumin
8 slices multi-grain bread
1/2 cup low-fat milk
1 large egg
2 large egg whites
1 teaspoon olive oil

Directions

Press all liquid from tuna. Crumble the tuna into a bowl. Add the hummus, spinach, carrots and cumin, then mix thoroughly. Make four sandwiches with the bread and tuna mixture.

In a shallow bowl, whisk together the milk, egg and egg whites. Dip one side of each sandwich at a time into the egg mixture until it is lightly soaked. You should use up all of the egg mixture.

In a large nonstick skillet (or two medium nonstick skillets) over very low heat, heat oil. Add the sandwiches and cover the skillet loosely with a lid or piece of foil.

Cook until the undersides of the sandwiches are well-browned, 8 to 10 minutes. Turn the sandwiches over and cook, still covered, until browned on the second side, about 8 minutes more.

Nutrition information per serving: 324 calories; 9 g fat (2 g saturated); 62 mg cholesterol; 37 g carbohydrate; 25 g protein; 7 g fiber; 662 mg sodium.