Tuna Bean Salad

A quick and healthy lunch, full of good-for-you fats and fiber.

1-30z can tuna, drained
1/2 c kidney beans
1/2c canned corn
1 stalk celery, chopped
1 thick slice red onion, chopped
1 tbsp Udo's oil/flax oil
1 tbsp balsamic vinegar
1 tsp splenda
1 tsp minced garlic
1 tsp dried cilantro, or 1 tbsp fresh, chopped
a few grinds of black pepper, a sprinkle of coarse sea salt

Mix well and enjoy - great for packed lunches.

Per serving

1 Serving
Amount Per Serving
Calories		427.1
Total Fat		15.7 g
	Saturated Fat	1.7 g
	Polyunsaturated Fat	9.9 g
	Monounsaturated Fat	3.2 g
Cholesterol		25.5 mg
Sodium		940.8 mg
Potassium		881.1 mg
Total Carbohydrate		43.9 g
	Dietary Fiber	11.3 g
	Sugars	1.0 g
Protein		31.5 g

Vitamin A	5.0 %
Vitamin B-12	42.4 %
Vitamin B-6	23.9 %
Vitamin C	24.5 %
Vitamin D	0.0 %
Vitamin E	4.3 %
Calcium	7.4 %
Copper	16.6 %
Folate	32.1 %
Iron	21.9 %
Magnesium	21.0 %
Manganese	30.2 %
Niacin	65.4 %
Pantothenic Acid	10.6 %
Phosphorus	33.9 %
Riboflavin	16.0 %
Selenium	102.1 %
Thiamin	15.3 %
Zinc	12.3 %

Spicy Tuna Patties

MMMMM and I don't usually like cooked tuna...

1 can tuna in water, drained
1/4c egg whites
garlic powder or fresh garlic, minced
onion minced or onion flakes
cayenne pepper
1/4c oat bran

mix all thoroughly...preheat nonsitck pan, spray with cooking spay, pour mixture into pan and pat nto patty with spatula..turn over after about 4 minutes (it should be browned and stick together). brown for 3-4 minutes on second side..

Killer with a little bleu cheese dressing and celery sticks...mmmmm

Italian Pasta with Tuna Marinara Sauce

Serves 6

Ingredients:

29oz can tomato puree

12oz can tomato paste

2oz can sliced black olives,drained

12oz can tuna, drained

4 diced green onions

2c water

2 tsp garlic powder

2 tsp ground oregano

1 tsp dried parsley

½ tsp dried marjoram

½ tsp dried rosemary

2 tbsp fresh chopped basil

¼ tsp salt

1 tsp sugar or stevia or splenda

Place all ingredients in a large saucepan. Heat on medium until mixture reaches a near boil. Lower heat and simmer with lid on for about 20 minutes, stirring occasionally. While sauce simmers, cook the pasta of your choice. When ready to serve, put ½-1c pasta on each plate and top with sauce and grated parmesan or Romano cheese. Serve with a green salad for a complete meal :)

Could be served over rice, whole grain pasta, shiritaki noodles..anything you enjoy with tomato-based sauce over it :)

Tacos Vera Cruz

Another from the Weight Watcher's Cookbook - Take Out Tonight

makes 6 tacos.

6 whole grain taco shells

1 tsp olive oil

1 onion, thinly sliced

2 garlic cloves, minced

1 tomato, chopped

1 lb cod fillet, cut into 1-inch pieces

1 tbsp Cajun seasoning

1/2 c prepared taco sauce (look for low sugar)

1c shredded lettuce

3 scallions, thinly sliced

1) preheat oven to 400 degrees F. Place taco shells on a baking sheet and warm them in the oven, about 8 minutes, keep warm.

2)meanwhile, preheat large nonstick skillet over medium heat. Swirl in the oil, then add the onion and garlic. Cook, stirring occasionally, until well-softened, about 8 minutes. add the tomato and cook, stirring occasionally, until tomato begins to soften, about 4 minutes. Transfer mixture to a bowl and keep warm. Wipe the skillet clean.

3) spray the skillet with non-stick cooking spray and set over high heat. Add the cod and sprinkle with the Cajun seasoning. Cook, turning occasionally with tongs, until the fish is browned on the outside and just opaque in the center, about 8 minutes. gently stir in the taco sauce and heat through. transfer the cod mixture to the onion mixture in the bowl, tossing gently with spatula until blended.

4) Line each taco shell with lettuce. Spoon about 1/3 cup of cod mixture into each shell. sprinkle with scallions. Serve at once

per taco:

121 cals

4g fat, 1 sat fat

20mg cholesterol

410mg sodium

12g carbs

2g fiber

10g protein

27mg calcium

WW points 2