Sturdy "country-style" bread works best for this healthy tuna sandwich recipe with watercress and chili-mayo. Eat the tuna sandwich warm, straight off the grill, or wrap it up and pack it in a cooler for a picnic dinner. Serve with grilled bell peppers drizzled with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.

Grilled Tuna Sandwich with Lemon-Chili Mayo

Makes 4 servings.

Active Time: 35 minutes

Total Time: 35 minutes

8 slices whole-wheat or sourdough bread

3 tablespoons canola oil

2 8-ounce tuna fillets, about 1 inch thick

1/2 teaspoon plus 1 tablespoon chili powder, divided

1/4 teaspoon salt

1/2 cup low-fat mayonnaise

1 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

3 cups watercress or baby arugula, tough stems removed

Preheat grill to medium-high.

Lightly brush bread slices with oil. Brush tuna with the remaining oil and sprinkle with 1/2 teaspoon chili powder and salt.

Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.

Combine mayonnaise, lemon zest, lemon juice and the remaining 1 tablespoon chili powder in a small bowl. Thinly slice the tuna with the grain.

To assemble the sandwiches, spread about 2 tablespoons of the lemon-chili mayonnaise over 4 slices of bread. Top with about 3/4 cup watercress (or arugula), the tuna and the remaining slices of bread.

To Make Ahead: Wrap and refrigerate the sandwiches for up to 4 hours.

Recipe Nutrition:

Per serving: 442 calories; 19 g fat (2 g sat, 9 g mono); 52 mg cholesterol; 32 g carbohydrate; 4 g added sugars; 36 g protein; 5 g fiber; 753 mg sodium; 781 mg potassium

Nutrition Bonus: Vitamin A (33 percent daily value), Magnesium (24 percent dv), Potassium (23 percent dv), Vitamin C (22 percent dv), Iron (16 percent dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 4 lean meat, 2 fat

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(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com.)