Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2
Here’s what you need…
- 6 oz can of albacore tuna (in water), drained and flaked
- 1 egg white
- 2 Tablespoons oatmeal
- 2 Tablespoons diced onion
- ¼ teaspoon garlic powder
- 2 teaspoons low-fat shredded cheese
- Salt and pepper to taste
- Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
- Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein
Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 2
Here’s what you need…
- 4 large eggs
- ¾ cup egg whites
- 1 (15oz) can of pumpkin
- 1 cup almond meal
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- dash of nutmeg
- 1 teaspoon ground cinnamon
- cooking spray
- In a medium bowl, mix all of the ingredients together.
- Heat pancake griddle to medium heat and coat with cooking spray.
- Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!
Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium—a mineral important in controlling blood pressure.
Servings: 6
Here’s what you need…
- Non-stick cooking spray
- 1 Tablespoon raw honey
- 12 figs, sliced in half
- Heat a large non-stick sauté pan and spray with cooking spray. Add the raw honey.
- Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
- Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber.
Servings: 8
Here’s what you need…
- 2 cans white beans, drained and rinsed
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/2 cup whole wheat bread crumbs
- 1 Tablespoon Dijon mustard
- Juice of 1 lemon
- 1 teaspoon olive oil
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- dash of salt
- Throw everything into the food processor and blend until smooth and creamy.
- Spread onto bread or use as a dip for cut veggies.
Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.