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Enlightened Pan Bagna Categories: main dish, sandwiches, low fat, seafood 2 tablespoons extra-virgin olive oil 8 slices peeled eggplant - (1/4" thick) 2 cans low-sodium tuna in water - (6 1/2 o 1 cup frozen cut green beans; thawed 2 tablespoons red-wine vinegar 1 tablespoon chopped fresh parsley 2 teaspoons chopped rinsed capers 1/8 teaspoon freshly-ground black pepper 12 slices light or regular Italian bread 1/2 red onion; thinly sliced 8 thin tomato slices 1/4 cup black olives; coarsely chopped 12 arugula leaves 24 watercress sprigs Lightly brush a nonstick baking sheet with 1 tablespoon of the oil. Arrange the eggplant on the sheet in a single layer. Bake at 350 degrees for 20 minutes, or until the slices are lightly browned on the bottom. Turn the pieces and bake for 10 minutes, or until tender. Set aside. Drain the tuna well. Transfer to a large bowl and flake with a fork. Add the beans, vinegar, parsley, capers, pepper and the remaining 1 tablespoon oil. Mix well. Divide the tuna mixture among 4 slices of the bread. Top with the onion slices. Add another slice of bread to each sandwich. Top with the eggplant and the tomato slices. Sprinkle with the olives. Top with the arugula, watercress and the remaining bread. Cut each sandwich in half; secure the pieces with wooden picks. This recipe yields 4 servings. Comments: You can now enjoy this famous sandwich from the Mediterranean region due to massive cuts in fat and calories, but not flavor. Nutritional Information Per Serving: Calories: 388; Fat: 8.7 grams (20% of calories); Cholesterol: 36 milligrams; Sodium: 883 milligrams; Fiber (grams) 10. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 89 Calories (kcal); 8g Total Fat; (75% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 87mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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