Don’t be Shy; Pile it High!

While it is never a good idea to make a mountain out of a molehill, making a mountain out of your sandwich filling is always worth the effort of meticulously piling it on. I think few people (and their stomachs) would disagree.


279D2138 copyIn my ongoing mission to get the largest amount of food possible for my macronutrients, the fuller the surface of my plate, the better. And for that matter, the closer the portion rises to the sky, the better as well. The best kind of sandwich is the one that has so much between the bread that it is nearly impossible to get the two slices together.

finalThe star of this recipe is something you might already have tucked away in the back of your pantry: the humble yet dependable can of tuna. Combine it with some vegetables, seasonings, and my Creamy Dressing, and you have a deliciously satisfying high-protein extravagance. Melt some cheese on top, and you have created a towering heap of near perfection.

Served along side a helping of my Jicama Fries, both you and your gigantic appetite will be quite happy with your dinner plans. If you wish to attempt to get all the filling between two pieces of bread, I urge you to take the challenge, however, I find it to be best enjoyed open-faced. This just might be the sandwich that puts the high in high-volume!

279d2150So by all means, pile it high and please enjoy!

Tuna Melts with Jicama Fries

hi prohi fi low sug tot del


Makes: 2 open-faced sandwiches with 1 cup of fries

Equipment: Medium mixing bowl, baking sheet, cooking spray

3 ounces (84 grams) canned tuna, drained
3 tablespoons Creamy Dressing
1 tablespoon chopped bell pepper

1 tablespoon chopped celery
1 tablespoon chopped onion
1 tablespoon chopped chives
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Cayenne and freshly ground black pepper to taste
1 ounce (28 grams) low-fat cheese
2 slices tomato

2 slices light bread (see notes)

In a medium bowl, combine the tuna, bell pepper, celery, chopped onion, chives, onion powder, garlic powder, cayenne and black peppers, and Creamy Dressing; mix thoroughly.

Prepare the bread by lightly spraying a skillet with cooking spray and toasting both sides on medium heat. Meanwhile. preheat the oven to broil.

Once the bread is lightly browned on both sides, divide the tuna mixture between both slices. Top each open-faced sandwich with tomato and cheese and place on a baking sheet; broil in the oven briefly until the cheese is just melted (see notes).

Serve immediately with Jicama Fries and enjoy.


  • Using a gluten-free bread will make the recipe completely gluten-free, as there are no gluten ingredients in any other component.
  • Be sure to watch the sandwiches carefully when broiling in the oven to avoid burning the cheese.

Nutrition Facts:
Per entire meal–331 calories (61 from fat); 7g total fat; (0g saturated fat); 30mg cholesterol; 829mg sodium; 527mg potassium; 48g total carbohydrate (15g dietary fiber, 8g sugar, 33g net carbs); 61g protein; Bonus: Vitamin A (22% daily value); Vitamin C (799% dv); Calcium (146% dv); Iron (9% dv)

Nutritional information provided by 



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