Post by Tim Wescott on Sept 14, 2004 16:38:33 GMT -5
Here`s a bunch of decent recipes I found on the web!!
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:
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
THE VITAMIN BOMB:
The bag:
Birds Eye Oriental Style Vegetables (broccoli, green beans, onions, mushrooms, red peppers)
You add:
Shrimp, instant rice and teriyaki sauce.
How to do it:
Coat a wok or large skillet with cooking spray and set the pan over medium-high heat.
Add a half-pound of peeled and cleaned large shrimp and cook for two minutes, until the shrimp are bright pink on both sides.
Add the nine-ounce box of vegetables, a half-cup of instant brown rice, a half-cup of water and one tablespoon of teriyaki sauce.
Cover the pan and cook for eight to 10 minutes, stirring occasionally, until the rice absorbs the liquid.
Per serving:
505 calories,
52g carbs,
47g protein,
12g fat,
7g fiber
THE ASIAN SENSATION:
The bag:
Green Giant Create a Meal Stir-Fry Lo Mein (broccoli, carrots, mushrooms)
You add:
Pork, soy sauce and peanut oil.
How to do it:
Heat two teaspoons of peanut oil in a wok or large skillet over high heat. When the pan is hot, add a half-pound of pork tenderloin (one-inch cubes) and cook for three minutes, stirring frequently, until the meat is no longer pink.
Add the 21-ounce bag of lo mein mix (vegetables, noodles and sauce), two tablespoons of soy and two tablespoons of water.
Cover the pan and cook for five minutes, stirring frequently, until the vegetables are tender but still slightly crisp.
Makes two servings.
Per serving:
444 calories,
52g carbs,
34g protein,
11g fat,
5g fiber
THE PERFECT RECOVERY:
The bag:
Green Giant Create a Meal Oven Roasted Garlic Herb Chicken (potatoes, carrots, sugar snap peas, red bell peppers)
You add:
Chicken and Italian dressing.
How to do it:
Preheat the oven to 450 degrees. Coat a lasagna-size baking pan with cooking spray and pour the 26-ounce bag of frozen vegetables and seasoning packet into the pan.
Add a half-pound of chicken tenderloin or skinless, boneless chicken breasts cut into thin strips and a quarter-cup of fat-free Italian salad dressing (vinaigrette, not creamy); stir to coat the chicken and vegetables with the seasonings.
Bake uncovered for 15 minutes. Stir well and bake for 10 more minutes, until the chicken is no longer pink in the center.
Makes two servings.
Per serving:
520 calories,
74g carbs,
44g protein,
5g fat,
11g fiber
THE MASS BUILDER:
The bag:
Birds Eye Simply Grillin’ Roasted Garlic (red potatoes, broccoli, sweet peppers, onions)
You add:
Shrimp and liquid smoke.
How to do it:
Preheat the oven to 425 degrees or fire up your outdoor grill. Take the 14-ounce foil tray of vegetables out of the carton and remove the cover.
Add a pound of raw peeled shrimp and a half-teaspoon of liquid-smoke seasoning and stir to combine. Place the tray in the center of the oven or directly over hot coals (or on a hot grill rack).
Cook for 30 minutes, stirring occasionally, until the shrimp are done and the vegetables are hot.
Makes two servings.
Per serving:
459 calories,
34g carbs,
54g protein,
11g fat,
6g fiber
THE VEGETARIAN:
The bag:
Birds Eye Asparagus Stir-Fry with Pasta (asparagus, carrots, broccoli, cauliflower, green beans)
You add:
Peanut butter, yogurt, soy sauce and sesame oil.
How to do it:
Heat one teaspoon of sesame oil in a wok or large skillet over medium-high heat. Add the 16-ounce bag of asparagus stir-fry and cook for one minute. Add two tablespoons of water, cover the pan and cook for five minutes, giving a good stir halfway through.
In a small bowl, whisk together a half-cup of fat-free plain yogurt, one tablespoon of reduced-fat all-natural peanut butter, and one tablespoon of soy sauce. Remove the pan from the heat and stir in yogurt mixture.
Mix well.
Serve warm or room temperature.
Per serving:
395 calories,
63g carbs,
25g protein,
11g fat,
8g fiber
THE HEALTHY BBQ:
The bag:
Birds Eye Simply Grillin’ Garden Herb (broccoli, carrots, roasted corn, green beans)
You add:
Turkey, one potato, and salt and pepper.
How to do it:
Preheat the oven to 425 degrees or start up an outdoor grill. Take the 14-ounce foil tray of vegetables out of the carton and remove the cover.
Add a half-pound of cubed cooked turkey breast (such as Boarshead Ovengold) and one diced potato and stir to combine.
Place the tray in the center of the oven or directly over hot coals. Cook for 30 minutes, stirring occasionally, until the turkey and vegetables are hot and the potatoes are tender.
Season to taste with salt and black pepper.
Makes two servings.
Per serving:
495 calories,
57g carbs,
42g protein,
11g fat,
7g fiber
Sweet ’n’ Sour Chicken:
Prep time: 5 minutes
Cook time: 6-8 minutes
Thick and dark hoisin sauce is a savory blend of soy, garlic, ginger and other Asian-inspired seasonings. Look for it near the soy sauce in your supermarket.
If you’ve got orange marmalade handy, you can substitute that for the apricot preserves. Serve the chicken with Asian noodles (somen, ramen, mein) or rice.
Cooking spray
1 skinless, boneless chicken breast, cut into
1-inch cubes
1/2 cup frozen green peas
1/4 cup apricot preserves
1 tablespoon hoisin sauce
Coat a large, nonstick skillet with cooking spray and set the pan over medium-high heat. Add the chicken and cook three to five minutes, until it’s browned on all sides.
Add the peas and cook for one minute. Add the apricot preserves and hoisin sauce and cook for a final two minutes, or until the chicken is cooked through.
One serving:
587 calories,
73g carbs,
59g protein,
6.5g fat,
5g fiber
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:
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
THE VITAMIN BOMB:
The bag:
Birds Eye Oriental Style Vegetables (broccoli, green beans, onions, mushrooms, red peppers)
You add:
Shrimp, instant rice and teriyaki sauce.
How to do it:
Coat a wok or large skillet with cooking spray and set the pan over medium-high heat.
Add a half-pound of peeled and cleaned large shrimp and cook for two minutes, until the shrimp are bright pink on both sides.
Add the nine-ounce box of vegetables, a half-cup of instant brown rice, a half-cup of water and one tablespoon of teriyaki sauce.
Cover the pan and cook for eight to 10 minutes, stirring occasionally, until the rice absorbs the liquid.
Per serving:
505 calories,
52g carbs,
47g protein,
12g fat,
7g fiber
THE ASIAN SENSATION:
The bag:
Green Giant Create a Meal Stir-Fry Lo Mein (broccoli, carrots, mushrooms)
You add:
Pork, soy sauce and peanut oil.
How to do it:
Heat two teaspoons of peanut oil in a wok or large skillet over high heat. When the pan is hot, add a half-pound of pork tenderloin (one-inch cubes) and cook for three minutes, stirring frequently, until the meat is no longer pink.
Add the 21-ounce bag of lo mein mix (vegetables, noodles and sauce), two tablespoons of soy and two tablespoons of water.
Cover the pan and cook for five minutes, stirring frequently, until the vegetables are tender but still slightly crisp.
Makes two servings.
Per serving:
444 calories,
52g carbs,
34g protein,
11g fat,
5g fiber
THE PERFECT RECOVERY:
The bag:
Green Giant Create a Meal Oven Roasted Garlic Herb Chicken (potatoes, carrots, sugar snap peas, red bell peppers)
You add:
Chicken and Italian dressing.
How to do it:
Preheat the oven to 450 degrees. Coat a lasagna-size baking pan with cooking spray and pour the 26-ounce bag of frozen vegetables and seasoning packet into the pan.
Add a half-pound of chicken tenderloin or skinless, boneless chicken breasts cut into thin strips and a quarter-cup of fat-free Italian salad dressing (vinaigrette, not creamy); stir to coat the chicken and vegetables with the seasonings.
Bake uncovered for 15 minutes. Stir well and bake for 10 more minutes, until the chicken is no longer pink in the center.
Makes two servings.
Per serving:
520 calories,
74g carbs,
44g protein,
5g fat,
11g fiber
THE MASS BUILDER:
The bag:
Birds Eye Simply Grillin’ Roasted Garlic (red potatoes, broccoli, sweet peppers, onions)
You add:
Shrimp and liquid smoke.
How to do it:
Preheat the oven to 425 degrees or fire up your outdoor grill. Take the 14-ounce foil tray of vegetables out of the carton and remove the cover.
Add a pound of raw peeled shrimp and a half-teaspoon of liquid-smoke seasoning and stir to combine. Place the tray in the center of the oven or directly over hot coals (or on a hot grill rack).
Cook for 30 minutes, stirring occasionally, until the shrimp are done and the vegetables are hot.
Makes two servings.
Per serving:
459 calories,
34g carbs,
54g protein,
11g fat,
6g fiber
THE VEGETARIAN:
The bag:
Birds Eye Asparagus Stir-Fry with Pasta (asparagus, carrots, broccoli, cauliflower, green beans)
You add:
Peanut butter, yogurt, soy sauce and sesame oil.
How to do it:
Heat one teaspoon of sesame oil in a wok or large skillet over medium-high heat. Add the 16-ounce bag of asparagus stir-fry and cook for one minute. Add two tablespoons of water, cover the pan and cook for five minutes, giving a good stir halfway through.
In a small bowl, whisk together a half-cup of fat-free plain yogurt, one tablespoon of reduced-fat all-natural peanut butter, and one tablespoon of soy sauce. Remove the pan from the heat and stir in yogurt mixture.
Mix well.
Serve warm or room temperature.
Per serving:
395 calories,
63g carbs,
25g protein,
11g fat,
8g fiber
THE HEALTHY BBQ:
The bag:
Birds Eye Simply Grillin’ Garden Herb (broccoli, carrots, roasted corn, green beans)
You add:
Turkey, one potato, and salt and pepper.
How to do it:
Preheat the oven to 425 degrees or start up an outdoor grill. Take the 14-ounce foil tray of vegetables out of the carton and remove the cover.
Add a half-pound of cubed cooked turkey breast (such as Boarshead Ovengold) and one diced potato and stir to combine.
Place the tray in the center of the oven or directly over hot coals. Cook for 30 minutes, stirring occasionally, until the turkey and vegetables are hot and the potatoes are tender.
Season to taste with salt and black pepper.
Makes two servings.
Per serving:
495 calories,
57g carbs,
42g protein,
11g fat,
7g fiber
Sweet ’n’ Sour Chicken:
Prep time: 5 minutes
Cook time: 6-8 minutes
Thick and dark hoisin sauce is a savory blend of soy, garlic, ginger and other Asian-inspired seasonings. Look for it near the soy sauce in your supermarket.
If you’ve got orange marmalade handy, you can substitute that for the apricot preserves. Serve the chicken with Asian noodles (somen, ramen, mein) or rice.
Cooking spray
1 skinless, boneless chicken breast, cut into
1-inch cubes
1/2 cup frozen green peas
1/4 cup apricot preserves
1 tablespoon hoisin sauce
Coat a large, nonstick skillet with cooking spray and set the pan over medium-high heat. Add the chicken and cook three to five minutes, until it’s browned on all sides.
Add the peas and cook for one minute. Add the apricot preserves and hoisin sauce and cook for a final two minutes, or until the chicken is cooked through.
One serving:
587 calories,
73g carbs,
59g protein,
6.5g fat,
5g fiber
