Tuna Melt

this is great for lunch! I'll put it in between 2 slices of ezekiel bread and apple slices or alone with steamed broccoli, carrots or brussel sprouts.

1 6oz. can tuna, drained

1 egg white, beaten

2 tbsp. oatmeal (quick or regular)

2 tbsp. onion, diced (or ¼ tsp onion powder)

1/4 tsp garlic powder
salt or salt substitute & pepper to taste
1 slice (divided) pepperjack cheese made with skim milk

Directions:
Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. (I use my George Foreman.

Make two small patties by spooning half of tuna mixture into each side of the pan/grill and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with cheese

Nutritional Information Per Serving:
Calories - 146.5
Carbs - 4.5 g 
Protein - 25.5g 
Fat - 2g 
Fiber - .5g