From FITMENCOOK
In my opinion, canned (or packaged) tuna is to fitness enthusiasts, as spinach is to Popeye! It’s a staple muscle-building protein that gives us our mojo!
You can pretty much purchase packaged tuna from anywhere – gas stations, pharmacies, convenient stores, etc. – at relatively inexpensive prices. It’s a great lean source of protein so it’s a favorite among dieters and athletes. However, going beyond “your mom’s famous tuna salad recipe” can be challenging. So, here are 3 easy ways to use packaged tuna that your muscles, wallet and taste buds will love you for!
Quinoa-Veggie Tuna Casserole
Ingredients for up to 2 servings:
6oz package of albacore tuna
2/3 cup 2% Greek yogurt
1/3 cup low sodium chicken broth
1 cup cooked quinoa
1/3 cup diced red onion
2/3 cup chopped broccoli (or your choice of vegetable)
1 tsp garlic paste
1 tsp cumin
5 tsp oregano
sea salt & pepper to taste
Topping:
2 tbsp wheat panko crumbs
2 tbsp reduced fat mozzarella cheese
Steps:
Set oven to 400F.
Drain excess water from the packaged tuna.
Cook quinoa according to the instructions on the package and set aside.
In a bowl, mix together all of the ingredients except for the toppings. Season to taste with sea salt & pepper.
Empty the contents into two mini-casserole tins or 1 small baking dish.
Top with mozzarella then panko crumbs.
Bake for 20 minutes at 400F.
Approximate macros for 1 of 2 servings:
306 calories, 33g protein, 28g carbs, 6g fat, 3g fiber, 3.5g sugar
Avocado Tuna Salad
Ingredients for up to 2 servings:
6oz package of albacore tuna
1 medium ripe avocado
1/3 cup diced red onion
1 chopped celery stalk
1 tbsp Greek yogurt
5 tsp Dijon mustard
1/2 tsp cumin
Juice from 1/2 lemon
Sea salt & pepper to taste
Garnish: green onion or cilantro
Steps:
Drain excess water from the packaged tuna.
Combine all of the ingredients in a bowl and mash and mix with a fork.
Season to taste with sea salt & pepper.
Enjoy with a garden salad or in sandwich or wrap.
Approximate macros for 1 of 2 servings:
245 calories, 22g protein, 10g carbs, 15g fat, 9g fiber, 2g sugar
Baked Sweet Potato Tuna Patties
Ingredients for up to 4 servings:
6oz package of albacore tuna
1 egg
~275g baked sweet potato
1/4 cup almond flour
1/3 cup green onions
5 tbsp low-sodium BBQ sauce
1/2 tbsp chili powder
1 tsp smoked paprika (optional)
pinch of sea salt & pepper
Steps:
Set oven to 400F.
Drain excess water from the packaged tuna.
Bake 1 large or 2 medium sweet potatoes in the oven for about 1 hour, or until the flesh is soft. Scoop out the flesh, set it aside and allow it to cool to room temperature.
In a bowl, combine all of the ingredients. Mix together with a spatula.
Form small patties using your hands. The recipe should make up to 8 small patties.
Spray a baking sheet with coconut oil and place the patties on the sheet, providing ample space between them.
Bake in the oven for about 20 – 22 minutes. For best results, flip the patties halfway through baking using a spatula.
Enjoy the patties as a side dish or as snacks to curb in between meal cravings.
Approximate macros for 1 of 4 servings (or about 2 patties):
173 calories, 14g protein, 17g carbs, 6g fat, 3g fiber, 6g sugar
Source: http://fitmencook.com/3-canned-tuna-…-arent-salads/
