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Tuna Recipes!

Arnold

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Tired of tuna?


Originally featured in:
Men's Fitness April, 2002



1. Tuna-Chili Soft Tacos
In a small bowl, combine a six-ounce can of light tuna in water (always get light tuna packed in water and always drain) and one tablespoon of chili sauce. Spread two tablespoons of fat-free cream cheese on two flour tortillas (one tablespoon of cream cheese each). Top the cream cheese with the tuna mixture and roll up the tortilla.
Totals: 404 calories, 45g carbs, 41g protein, 6g fat, 3g fiber

2. Spicy Tuna Burger
Take a six-ounce can of tuna and mix it with three tablespoons of seasoned dry bread crumbs, one egg white and one-half teaspoon of hot sauce. Shape the mixture into a round patty, about one-inch thick and four inches wide. Spray a large nonstick skillet with cooking spray and set the pan over medium-high heat. Add the tuna patty and cook four minutes per side, until it is golden brown and cooked through. Place the burger on a bun and top with two tomato slices. Now, that???s a healthy Whopper!
Totals: 361 calories, 41g carbs, 41g protein, 4g fat, 3g fiber

3. Middle-Eastern Tuna Pockets
The Middle East may be a powder keg right now, but this quick and tasty meal will do wonders for international relations. Scramble a six-ounce can of tuna with one-quarter cup of crushed pineapple, one tablespoon of fat-free mayonnaise, one tablespoon of chopped pecans and one-half teaspoon of curry powder. Spoon the mixture into two pita-pocket halves.
Totals: 388 calories, 43g carbs, 34g protein, 9g fat, 3g fiber

4. Tuna Waldorf
In a large bowl, toss a six-ounce can of tuna with one diced Granny Smith apple, one tablespoon of fat-free mayonnaise, one tablespoon of chopped walnuts and one-half teaspoon of ground cumin. Season to taste with salt and pepper. Spoon the mixture onto two slices of pumpernickel bread.
Totals: 450 calories, 54g carbs, 35g protein, 11g fat, 9g fiber

5. Tuna Pizza
Top a personal-size Boboli pizza crust with one-fourth cup of prepared tomato or pizza sauce, a six-ounce can of white tuna, two tablespoons of sliced black or Greek olives and two tablespoons of crumbled feta cheese. Bake for eight minutes at 450 degrees, until the feta is golden brown.
Totals: 578 calories, 56g carbs, 45g protein, 19g fat, 1g fiber

6. Tuna Calzone
Unroll a 10-ounce package of refrigerated pizza crust onto a large baking sheet that has been coated with cooking spray. Mix a six-ounce can of tuna, two tablespoons of chopped pimento, one tablespoon of fat-free mayonnaise and one-half teaspoon of oregano. Spoon the tuna mixture onto the center of the pizza dough to within one inch of the sides. Fold over one side and pinch the dough together to seal all the edges. Bake for 13 minutes at 400 degrees, until the crust is golden brown. Makes two servings.
Totals: 433 calories, 68g carbs, 27g protein, 6g fat, 8g fiber

7. Tuna-Artichoke Salad
In a large bowl, commingle a six-ounce can of tuna, a 14-ounce can of artichoke hearts in water (drained and halved) and one tablespoon of fat-free mayonnaise. Season to taste with salt and pepper. Serve on a three-ounce bagel.
Totals: 492 calories, 68g carbs, 44g protein, 5g fat, 2g fiber

8. Smoked-Tuna Dip
Throw a six-ounce can of tuna, one tablespoon of fat-free sour cream, one-half teaspoon of liquid smoke seasoning and one-half teaspoon of dried onion flakes into a small bowl and whip together. Season to taste with salt and pepper. Serve the dip with two pita pockets, cut into four wedges each.
Totals: 482 calories, 72g carbs, 42g protein, 3g fat, 3g fiber

9. Tuna Relish
Blend a six-ounce can of tuna, one diced tomato, one tablespoon of fat-free Italian dressing and one tablespoon of minced green olives. Season to taste with salt and pepper. Serve on two slices of whole-grain bread.
Totals: 322 calories, 39g carbs, 35g protein, 3g fat, 7g fiber
 
Burgers tasty... had to use worcstershire sauce though as didnt have hot sauce :)

Thanks mucho
 
mmmmmmmmmmmmmm

tuna is goood!! next to chicken of course!
 
Great Recipies.....one question...if you remove the bun...and just eat the patty....how much carbs and protein you think that may be??
 
What goes in the chili sauce? Is it just water and chili powder?


Sent from my iPhone using Tapatalk
 
Ok, here's one from me:

TUNA CAKES (Yes, reminiscent of the good ol' crab cakes yum!)

3 cans tuna in water (Drained, of course)
1 cup Quaker large flake oats
1tsp onion powder
1tsp garlic powder
1tsp lemon juice (or lime)
2 large eggs

Put the cup of oats in a food processor, and grind them down to damned near a flower consistency. No worries if some larger pieces remain. Does for me every time.
Mix all ingredients together in a bowl, and come up with four patties.
Spray frying pan with Pam.
Cook over medium heat for 6 minutes/side
Enjoy!

These taste great with coctail (If you're smart, you'd make your own with ketchup, horseradish, and a squeeze of lemon)
These also taste great with malt vinegar poured over the top
You can do tartar if you want

Yields (per patty)
294 calories
32 grams protein
26 grams carbs
6 grams fat

If you're really smart, you'll triple the ingredients, cook, and have these during the week.
 
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