Creamy Tuna Melt

4 whole-wheat English muffins (see note)

2 celery ribs (for about 1/2 cup diced)

1 pouch (7 ounces) light tuna (see note)

1 cup low-fat (1 percent) cottage cheese

⅓ cup reduced-fat mayonnaise

1 tablespoon fresh lemon juice (about half a lemon)

½ teaspoon onion powder

¼ teaspoon garlic powder

¼ teaspoon black pepper

8 slices ripe tomato (about 2 large tomatoes)

4 slices (4 ounces) reduced-fat Swiss cheese

Place an oven rack in the top position, and turn on the broiler.

Split the English muffins in half, and place them, cut side up, on a baking sheet. Place the muffins under the broiler, and toast until lightly browned. Remove the muffins from the oven, leaving the broiler on, and set them aside.

While the muffins toast (but checking them frequently), proceed to rinse and dice the celery. Place the celery in a medium, microwave-safe mixing bowl. Add the tuna, cottage cheese, mayonnaise, lemon juice, onion powder, garlic powder and pepper. Stir until well mixed. Microwave, covered with a paper towel, until just warm (but not hot), about 1 minute.

Spoon the tuna mixture evenly on top of the toasted muffins, and flatten it out for even heating. Place one tomato slice on top of the tuna mixture. Cut the cheese slices in half, and place a half-slice over the tomato on each muffin. Broil just until the cheese melts, about 1 minute. Place one or two muffin halves on each plate, and serve at once.

Serves four to eight.

Cook's note: Thomas brand now offers 100 percent whole-wheat English muffins with great texture and taste. While most adults will eat two muffin halves, children and those with lighter appetites may prefer only one. If you don't want to use four full servings, only toast the number of muffin halves you need. The unused tuna mixture can be refrigerated in an airtight container for up to three days. It makes a good dip served cold on crackers or chips, or use it for future tuna melts (warming in the microwave as directed in the recipe).

Tuna in foil pouches does not have to be drained. You can also use two cans of tuna, drained well.

Nutrition values per tuna-topped muffin half: 195 calories (28 percent from fat), 6 g fat (2 g saturated), 18 g carbohydrates, 3 g dietary fiber, 17 g protein, 21 mg cholesterol, 459 mg sodium.