The Fitness Focus

You can TUNA piano....
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Author: Tank Girl [ Tue Jun 09, 2009 5:24 am ]
Post subject: You can TUNA piano....

New Tasty Tuna salad!

1 can tuna
1/2c kidney beans
1/2c canned corn
1 stalk celery, chopped
1 thick slice red onion, minced
1 tbsp Udo's oil
1 Tbsp balsamic vinegar
1 tsp splenda
1 tsp minced garlic
1 tsp dried cilantro (or fresh if you have it)
a few grinds of black pepper and a few girnd of coarse salt

Mix well and ENJOY!

About 35gcho/40g pro/16g fat

Author: Tank Girl [ Tue Jun 09, 2009 5:25 am ]
Post subject: Re: You can TUNA piano....

Spicy Tuna Patties

2 6oz cans of tuna, drained
1 small onion, chopped (1/2c)
1 tsp minced garlic (2 cloves)
tsp bold & spicy brown mustard
1/2 tsp cayenne pepper
1 tsp ground cumin
1 tbsp parsley (I used dried)
1/4c corn meal
2 egg whites

cooking spray

Spray a large non-stick pan with cooking spray and saute the onion until it is soft, while it cooks, mix the rest of the ingredients together in a bowl. When the onion is cooked, ad it to the mixture in the bowl, mix well.
Reheat and respray the nonstick pan. Shape the tuna mixture into four patties (it will be pretty moist, don't worry, they dry out as they cook), place them in the pan over medium heat. Cook about 5 minutes a side, until browned.

Makes 4 patties
per patty:
calories 92.25
Protein 19.75g
carbohydrates 7.57g
fat .25g
fiber 1.1g

These were really good topped with Walden Farms calorie free bleu cheese dressing (found it at the grocery store in the diabetic/diet/sugarfree section - better than i expected).

Author: Tank Girl [ Tue Jun 09, 2009 5:26 am ]
Post subject: Re: You can TUNA piano....

Tuna and Kidney Bean Salad

Serves 3

2 cans tuna in water, drained
1 can kidney beans (1 1/2c), dfrained and rinsed
1/3c chopped onion
1/2c chopped cilantro
1/8c sliced black olives
2 tbsp smart balance light mayo
pinch cayenne
pinch southwestern style seasoning (I used one called Monterey blend, would be good with fajita seasoning, chili powder, anything with garlic and peppers in it)
1 1/2 tsp cider vinegar
1 tsp sugar or splenda

Mix the tuna, onions, olives, beans and cilantro together, stirring gently so you don't mash the beans.

In a small bowl mix the rest of the ingredients together and the fold into the bean/tuna mixture.

Here is the nutritional breakdown - it is a ballpark because the program didn't have smart balance, so it is based on mayo.

3 servings. per serving:
263 calories
2.6g fat
24.8g carbohydrates, 8.9g fiber
35.4g protein

Author: Tank Girl [ Tue Jul 14, 2009 11:16 pm ]
Post subject: Re: You can TUNA piano....

see if this still works...

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