These recipes all contain canned tuna fish. There has been some concern about mercury levels in tuna fish, so we ask that you use your personal judgment when choosing tuna as a food staple. As for us, we believe in moderation in all things. So we eat tuna from the can with temperance while avoiding excessive consumption. You will find all of these recipes to be extremely easy to prepare. College students and people in a rush who want to eat great tasting health foods, these recipes are for you! In addition to the balance of protein and carbs that these recipes provide, we recommend that you include a serving of veggies or fruit. And remember, the following recipes are not necessarily single serving. Please be wise in choosing the size of your meals.
As always, Marunde Muscle recommends organic tortillas, pita pockets and breads that are made with unprocessed grains such as whole-wheat flower.
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
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
Curry 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
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
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
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 on two pita pockets.
Totals: 482 calories, 72g carbs, 42g protein, 3g fat, 3g fiber
Tuna Relish Sandwich
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
Mix 1 can of tuna with 1/3 cup seasoned breadcrumbs, 1 tbsp chili seasoning, and 1 large egg. Form into 2 patties and grill for about 3 minutes on each side. You can also put them on your Foreman grill for 5 minutes. While the patties are grilling put two medium whole wheat tortillas in the microwave for 15-30 seconds. Wrap the patties in the tortillas and grub down! You can add beans, cheese or salsa too.
Mix 2 cans of tuna with ¾ cup oatmeal, 5 Tbsp Worcestershire sauce, 2 Tbsp non-fat mayo, and a dash of pepper. Mix all ingredients in a large bowl. Make mixture into burger sized patties and place on hot skillet covered with Pam. Let cook on both sides until brown.
Mix 2 cans of tuna with 2 tablespoons of non-fat ranch dressing and 2 hard-boiled eggs. Place on two slices of whole-wheat toast. Put one slice of cheese on top of each and microwave until cheese is melted.