In one embodiment:
-
Open 1 can
Chunk Light Tuna, Yellowfin, in Broth and Oil. -
Add to a mixing bowl.
-
Add an equal amount of bagged Coleslaw mix.
Put the bagged coleslaw mix in a closed tub in the fridge after opening and date with dry-erase. Dispose of 3 days later.
-
Add ~2 tbsp coleslaw dressing (
e.g. Co-Op Gold Coleslaw dressing) -
Toast 4 slices whole-grain bread
e.g. Dempsters Ancient Grains. -
Clean immediately and put back:
- mixing bowl
- utensils
- serving plate
1 can makes 2 normal-sized sandwiches.
Strategy for at the office
Bring loaf of bread and tuna and coleslaw dressing and coleslaw to work fridge.
Metrics
Cost (for 2 sandwiches):
$2.50 (tuna) + $3.5 (Coleslaw mix) / 3 (assuming I make one instance a day while the slaw is fresh) + $0.4 (4 slices bread) + $0.3
= $4.5
Calories (2 sandwiches):
140 cal (1 can tuna) + 150 calories (2 slices bread) x 2
= circa 450 cal.
(Wow! for such a simple meal it certainly doesn’t seem like it could have so many calories.)
To-do:
-
Coleslaw package is too big.
-
I used coleslaw dressing instead of coleslaw because it’s more freezable, but I don’t freeze it here.
- freeze Plastic or paper sandwich bags with coleslaw mix or whole sandwiches?
- In the past when I’ve tried to thaw the coleslaw dressing… it got very sad and inedible.
-
Vinaigrette dressings like this one are pretty hard on the teeth. Try a creamy coleslaw dressing.