Tuna Tune-Up

Preparation Preheat oven to 400°F/200°C or gas mark 6. Remove dark green stalks from the fennel and reserve for another use (see tip). Cut the fennel in half lengthwise, then into 1⁄3-inch/8-millimeter slices crosswise. Place on a baking sheet and toss with the olive oil and a little salt and pepper. Roast until softened and lightly browned in some areas, about 30 minutes. To make hard-boiled eggs, place the eggs in a saucepan and cover with water. Bring to a boil, and then turn off the heat and let sit for 12 minutes. Rinse in cool water. When cool enough to handle, peel the eggs and rinse off any bits of shell. Cut each egg into 8 wedges. Reserve. To assemble the sandwiches, place the bottom of the baguettes on a work surface. Spread each with 1 teaspoon/5 grams tapenade. Top with 1/2 cup/10 grams mesclun, 1 slice tomato, 1 1/2 ounces/42 grams fennel, 1 1/2 ounces/ 42 grams tuna and 4 wedges of egg. Top with other half of baguette. Tina's Tip:Don't throw out those fennel stalks! The fennel stalks have great flavor, but they can be a little tough. What to do with them? Make vegetable stock! Simmer them in water with any other vegetables scraps like onion tops and skin, carrot peels, and stems from herbs. (Yup. Stuff you'd put in the composter.) Vegetable stock doesn't take more than 30 minutes of simmering and adds fabulous depth of flavor to soups, sauces and risotto, and it freezes beautifully.Per Sandwich: Calories 210, protein 19 g, total fat 8 g, carbohydrates 15 g, sodium 350 mg, fiber 3 g Nutritional analysis provided by The Truly Healthy Family Cookbook Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.

Preparation Preheat oven to 400°F/200°C or gas mark 6. Remove dark green stalks from the fennel and reserve for another use (see tip). Cut the fennel in half lengthwise, then into 1⁄3-inch/8-millimeter slices crosswise. Place on a baking sheet and toss with the olive oil and a little salt and pepper. Roast until softened and lightly browned in some areas, about 30 minutes. To make hard-boiled eggs, place the eggs in a saucepan and cover with water. Bring to a boil, and then turn off the heat and let sit for 12 minutes. Rinse in cool water. When cool enough to handle, peel the eggs and rinse off any bits of shell. Cut each egg into 8 wedges. Reserve. To assemble the sandwiches, place the bottom of the baguettes on a work surface. Spread each with 1 teaspoon/5 grams tapenade. Top with 1/2 cup/10 grams mesclun, 1 slice tomato, 1 1/2 ounces/42 grams fennel, 1 1/2 ounces/ 42 grams tuna and 4 wedges of egg. Top with other half of baguette. Tina's Tip:Don't throw out those fennel stalks! The fennel stalks have great flavor, but they can be a little tough. What to do with them? Make vegetable stock! Simmer them in water with any other vegetables scraps like onion tops and skin, carrot peels, and stems from herbs. (Yup. Stuff you'd put in the composter.) Vegetable stock doesn't take more than 30 minutes of simmering and adds fabulous depth of flavor to soups, sauces and risotto, and it freezes beautifully.Per Sandwich: Calories 210, protein 19 g, total fat 8 g, carbohydrates 15 g, sodium 350 mg, fiber 3 g Nutritional analysis provided by The Truly Healthy Family Cookbook Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.