Tuna Salad

Yield: 4 servings (1/4 cup each)

Ingredients: 

• 1 can (6 oz) tuna in water
• 1/8 cup fat-free mayo
• 1 tsp pickle relish
• 1 boiled egg, diced
• 2 Tbsp finely chopped sweet onion
• salt & pepper to taste

Directions:

1. Drain excess water from canned tuna.
2. Squeeze excess moisture from pickle relish.
3. Mix all the ingredients together, and place in a plastic container in fridge.

Nutritional Info. (per 1/4 cup):

• Calories - 70
• Fat - 1.5 gm
• Protein - 12 gm
• Carbs - 1 gm

Apple & Tuna Sandwich Recipe

Yield: 3 Servings

Ingredients:

• 1 can (6.5-oz ), water packed tuna
• 1 apple
• 1/4 cup low fat vanilla flavor yogurt
• 1 tsp. mustard
• 1/2 tsp. honey
• 6 slices whole wheat bread
• 3 lettuce leaves

Directions:

1. Wash and peel the apple. Chop it into small pieces.
2. Drain the water from canned tuna.
3. Put tuna, apple, yogurt, mustard and honey in a medium bowl. Stir well.
4. Spread 1/2 cup of tuna mix into each “toasted" bread.
5. Top each sandwich with lettuce leaf and the remaining slice of toast.

Nutritional Info./per serving

• Calories - 250
• Fat - 2.5 gm
• Protein - 23 gm
• Carbs. - 28.5 gm
• Sugar - 5.25 gm         

10 Healthy and Interesting Protein Dishes

1. Shrimp Cocktail – It doesn’t get any easier than this!
      
2. Chili and Beans –  Try ground beef, chicken or turkey and experiment with different beans to add fiber and additional vitamins and minerals.  Some of our favorites are kidney beans, black beans, pinto or white beans.
       
3. Chicken/Tuna/Seafood Salad – try serving on melba toast or other crunchy treat such as your favorite fresh vegetable.  Boiled egg can always be added for additional taste, interest and protein.  Don’t forget to add your favorite dry seasonings, celery, diced apple or other ingredient so that you can alter the flavor to meet your new taste preferences.
      
4. Egg Salad – can be made with boiled eggs, scrambled eggs or egg substitute 
   
   Flavor ideas:  Try seasoning with yellow curry, well-chopped celery, cayenne pepper and/or chives.  Greek yogurt or light olive oil mayonnaise work great to bind the egg mixture and provide moisture.  Try serving on well toasted whole grain bread as an open-faced sandwich with diced fresh tomato.  Salt and pepper to taste.

5. Salmon or Crab Cakes – These delicious treats from the sea are a regular delight on dinner tables across the world.  To keep these healthy, try baking them or frying in light cooking spray or baking them in a muffin pan.  There are many recipes available online.
   
   Flavor ideas:  Try dipping them in Greek yogurt seasoned with Greek seasoning, dill or your favorite dry seasoning for additional flavor and moisture.

6. Ginger Chicken Wrap – You will need boneless, skinless chicken breast, sliced  and light sesame ginger salad dressing and Boston or bibb lettuce leaves.  Simply wash and pat the lettuce leaf dry, spoon about 1-2 ounces of chicken breast into the center and top with the sesame dressing.  Additional favorite toppings might include fresh mango salsa, shredded carrot and cabbage slaw, red onion or fresh ginger.
   
   
7. Strawberry Cottage Cheese Dessert – 1/4 cup cottage cheese, 1 Tbsp. strawberry light or Greek yogurt.  Mix yogurt and cottage cheese together and add fresh or canned fruit if desired.
   
   
8. Black Bean Pepper Salad (recipe coming soon!)
   
   
9. Tofu Black Bean Dip – There are several recipes floating around at your local grocer or available online.  One of our patients absolutely loves this dish seasoned with a packet taco seasoning and baked in the oven.  Your kids won’t even know there is tofu in this dish!
   
   
10. Homemade Hummus –  Homemade versions of hummus can have a higher content of protein.  There are recipes available online and at your local grocer made out of chick peas, black beans, etc.  This is a delicious dip or spread and goes great with turkey, celery, tomatoes or carrots!