Prep/cook time: 28 minutes
Serves 4 / A speedy take on the classic rémoulade uses kitchen staples and standard burger fixin’s—ketchup, mustard, and mayo—for a tangy sauce. Ingredient tip: Look for Cajun seasoning in spice-rack bulk bins. Dolphin-safe tuna is readily available in natural foods stores. Prep tips: The trick to these tasty, quick-cooking burgers is a well-oiled grill. Make your own fresh bread crumbs by whirling a heel of whole-wheat bread in a food processor until finely crumbled. Serving tip: Serve open-faced, or on a bed of arugula or butter lettuce.
1 6-ounce can lower-sodium solid white tuna
1 6-ounce can lower-sodium chunk light tuna
2 eggs, lightly beaten
2 tablespoons Dijon mustard, divided
1/2 small yellow onion, finely chopped
1/2 cup fresh whole-wheat bread crumbs
1 teaspoon Cajun seasoning
1/4 cup low-fat canola mayonnaise
1 tablespoon ketchup
1 clove garlic, pressed
2 teaspoons lemon juice
1 tablespoon minced fresh parsley
1/8-1/4 teaspoon cayenne pepper
1 cup arugula, mesclun mix, or other greens
4 slices fresh tomato, each 1/4 inch thick
1. Coat grill racks well with oil and preheat to medium-high. (Or, for oven broiling, preheat broiler to high.)
2. Drain tuna well, pressing out excess water. Place in a medium bowl and break into pieces. Add eggs, 1 tablespoon mustard, onion, bread crumbs, and Cajun seasoning, and mix until well blended. Form into four patties and brush both sides with oil. Grill for 10 minutes, turning halfway through. (Or broil on a baking sheet on middle rack for 10 minutes, turning halfway through.)
3. While burgers are cooking, in a small bowl, combine mayonnaise, remaining Dijon mustard, ketchup, garlic, lemon juice, parsley, and cayenne; mix until well blended.
4. Divide arugula or greens among plates. Top with burgers and drizzle with mayo mixture. Top with tomato slices and serve.
PER SERVING: 223 cal, 29% fat cal, 8g fat, 1g sat fat, 155mg chol, 30g protein, 13g carb, 2g fiber, 675mg sodium