Tuna Melt
_Bro
Posts: 437 Member
Okay, so I don't care for tuna. However, it's a cheap source of protein that comes in a can.
Here's a little recipe that I've come to enjoy:
Tuna Melt Patties - (Makes 2 patties or 1 large) time - 5 mins?
Ingredients:
1 6oz. can tuna, drained (In Water)
1 egg white, beaten (Use Quick Egg Whites to lower cal. content)
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) or Fat Free Cheese
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. I like Ezekiel Bread!
Nutritional Information Per Serving (Estimate):
Calories - 146.5, Carbs - 4.5 g, Protein - 25.5g, Fat - 2g, Fiber - .5g
Some variations:
Use Egg whites to lower the calorie content and bump up the Oats
Add good sources of fat like Walnuts or Almonds...
Yummy, quick and cheap!
Here's a little recipe that I've come to enjoy:
Tuna Melt Patties - (Makes 2 patties or 1 large) time - 5 mins?
Ingredients:
1 6oz. can tuna, drained (In Water)
1 egg white, beaten (Use Quick Egg Whites to lower cal. content)
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) or Fat Free Cheese
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. I like Ezekiel Bread!
Nutritional Information Per Serving (Estimate):
Calories - 146.5, Carbs - 4.5 g, Protein - 25.5g, Fat - 2g, Fiber - .5g
Some variations:
Use Egg whites to lower the calorie content and bump up the Oats
Add good sources of fat like Walnuts or Almonds...
Yummy, quick and cheap!
0
Replies
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mmm bump i have several cans of tuna in my pantry just staring at me...0
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Going to try that, it sounds good0
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Sounds great!
Ummm...stupid question: Does the recipe make one serving, or two servings?0 -
Sounds yummy! I LOVE tuna! Thanks for sharing0
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bump0
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Sounds great!
Ummm...stupid question: Does the recipe make one serving, or two servings?
One serving... I also like to spice it up with a little chili pepper.. Quick easy and a great way to make use of tuna. Just keep in mind the mercury content.. Don't eat it everyday -- not that you would do that0 -
Mmmmmmmmmmm I love tuna. Gonna try that recipe tomorrow for lunch. Nom nom0
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Bump yum0
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I'm gonna make these today and give them a try.0
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pssst.... there is a separate Recipes message board. Not complaining, just wanted to make sure you knew.0
This discussion has been closed.
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