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 Tuna: |
Balsamic vinegar and fresh ground pepper |
| Mustard Dill Tuna: |
Dill, 1 tbsp mustard, and chopped celery |
| Southwest Tuna: |
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. |
| Tuna Italiano: |
1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper |
| Tuna Balsamico |
1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste |
| Tuna Piccata: |
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 |
| Texas Tuna: |
1 tbsp BBQ sauce |
| Tuna Melt: |
1 tbsp fat-free mayo, 1 oz cheese melted on top |
| Tuna Parmesan: |
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. |
| No-Time Tuna: |
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!
Ingredients:
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)
Suggested Alternatives:
See "Tuna Time" for more ideas on how you can season your tuna melt patties.
Directions:
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
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