Tuna Melt Wrap

Ingredients

• wrap
• tuna
• red bell pepper (diced)
• red onion (diced; some is added to the filling)
• pickles (finely chopped)
• corn (sweet corn)
• arugula
• light mayonnaise (for the tuna filling and a little for sealing the wrap)
• Dijon mustard
• onion powder
• garlic powder
• salt (to taste)
• black pepper (to taste)
• hot sauce (a little, optional and to taste)
• low-fat cheddar

Steps

1. 1

   Dice the red bell pepper and red onion, and finely chop the pickles.

2. 2

   Place the tuna in a bowl. Add the red onion, red bell pepper, pickles, sweet corn, and arugula.

3. 3

   Add the light mayonnaise, Dijon mustard, onion powder, garlic powder, salt, and black pepper to the bowl, and mix everything thoroughly until the tuna filling is fully combined.

4. 4

   Place the wrap on a work surface and spread the tuna filling evenly over it.

5. 5

   Add a little hot sauce to the filling and distribute the low-fat cheddar over it.

6. 6

   Spread a little light mayonnaise along the front edge of the wrap so it will seal better later.

7. 7

   Fold the sides of the wrap inward, fold the wrap over the filling, and roll it up tightly.

8. 8

   Heat a pan and place the wrap in it seam-side down.

9. 9

   Toast the wrap on this side for about 30 seconds, then carefully turn it over and toast the other side for about 30 seconds as well.

Notes

The source does not provide quantities for the ingredients. As a guideline, the video states 395 calories and 45 g of protein; it is unclear whether these values refer to the entire wrap. The pan temperature is not specified; the pan should simply be hot.

Nutrition per serving

• lunch
• main course
• wrap
• quick
• high-protein
• low-calorie
• tuna
• pan-toasted