Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. It's cheap, fast, portable, and pre-portioned into convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too.
Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few "straight outta the can" recipes you can use to bring a little life into your next can of tuna (or canned chicken).
Straight Outta The Can Recipes
|Lemon Pepper Tuna:
||Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning
||Balsamic vinegar and fresh ground pepper
|Mustard Dill Tuna:
||Dill, 1 tbsp mustard, and chopped celery
||1 tbsp non-fat mayo, ¼ of a Anaheim green chile (chopped), black pepper to taste
|Honey Mustard Tuna:
||1-2 tbsp Honey Mustard
|Tuna Fried Rice
||Sauté cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter flavor non-stick spray. Mix in tuna and serve.
|Tuna Stuffed Tomato
||Mix 1 tbsp non-fat mayo, pepper and tuna and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in toaster oven until cheese melts.
|Old El Paso Tuna:
||1 heaping tbsp spoon Salsa or 1 tbsp chopped green chiles.
||1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper
||1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste
||1 tsp capers, lemon juice, ½ tsp parsley, fresh ground pepper
|All American Tuna:
||1 tbsp fat-free mayo, 1 chopped pickle, ½ stalk chopped celery or onion
||1 tbsp BBQ sauce
||1 tbsp fat-free mayo, 1 oz cheese melted on top
||Mix in1 tbsp catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.
||1 Fork, 1 glass of water
Tuna Melt Patties - (Makes 2 patties)
Here's a special edition of an American classic that clocks in at a preparation speed of five minutes or less!
1 6oz. can tuna, drained
1 egg white, beaten
2 tbsp. oatmeal (quick or regular)
2 tbsp. onion, diced (or ¼ tsp onion powder)
¼ tsp garlic powder
salt or salt substitute & pepper to taste
2 tbsp. reduced-fat mozzarella cheese (optional)
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. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.
Nutritional Information Per Serving:
Calories - 146.5
Carbs - 4.5 g
Protein - 25.5g
Fat - 2g
Fiber - .5g
Stella's Kitchen: Creative Cooking For Fun Flavor And A Lean, Strong Body
Do You .....
If so, let's get cooking!
- Eat a diet higher in protein and nutrients than most people?
- Need to watch your sugar or sodium intake carefully?
- Want to inspire your diet with healthy, flavorful dishes? And,
- are you tired of the same boring recipes?
Stella's Kitchen will teach you how to cook healthy, well-balanced meals for you and your family. The delicious meal and snack selections emphasize protein intake and the consumption of minimally-processed complex carbohydrates. Awarded Best Cookbook of 2003 by the San Francisco Bay Area Independent Publishers Association, Stella's Kitchen contains 191 pages of recipes, nutrition calculations for all recipes, kitchen tips and cooking features.
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