Tuna Salad
Ingredients:
1 can of tuna, drained
2 tablespoons of mayonnaise
1 tablespoon of lemon juice
1/4 cup of diced celery
1/4 cup of diced red onion
Salt and pepper to taste
Instructions:
1. In a bowl, combine the tuna, mayonnaise, and lemon juice.
2. Stir in the celery and red onion.
3. Season with salt and pepper to taste.
4. Serve the tuna salad on bread, crackers, or lettuce leaves.
Nutrition:
Calories: 180
Protein: 20g
Fat: 10g
Carbohydrates: 3g
Fiber: 1g
Tuna and Vegetable Stir-Fry
Ingredients:
1 can of tuna, drained
1 tablespoon of olive oil
1/2 cup of sliced bell peppers
1/2 cup of sliced zucchini
1/2 cup of sliced carrots
1/4 cup of soy sauce
1 tablespoon of honey
1 teaspoon of minced garlic
1/2 teaspoon of grated ginger
Instructions:
1. Heat the olive oil in a pan over medium heat.
2. Add the bell peppers, zucchini, and carrots to the pan.
3. Stir-fry the vegetables for about 5 minutes or until they are crisp-tender.
4. In a small bowl, whisk together the soy sauce, honey, garlic, and ginger.
5. Pour the sauce over the vegetables and add the tuna to the pan.
6. Cook for an additional 2-3 minutes, stirring to combine everything.
7. Serve the tuna and vegetable stir-fry over rice or noodles.
Nutrition:
Calories: 220
Protein: 25g
Fat: 9g
Carbohydrates: 12g
Fiber: 3g
Tuna and Avocado Wrap
Ingredients:
1 can of tuna, drained
1 ripe avocado, mashed
1/4 cup of diced tomatoes
1/4 cup of diced red onion
2 tablespoons of Greek yogurt
1 tablespoon of lime juice
Salt and pepper to taste
4 whole wheat tortillas
Instructions:
1. In a bowl, combine the tuna, mashed avocado, tomatoes, red onion, Greek yogurt, lime juice, salt, and pepper.
2. Warm the tortillas in a pan or microwave.
3. Spread the tuna and avocado mixture onto each tortilla.
4. Roll up the tortillas tightly, folding in the sides as you go.
5. Slice the wraps in half and serve.
Nutrition:
Calories: 280
Protein: 20g
Fat: 12g
Carbohydrates: 25g
Fiber: 6g
Tuna and Quinoa Salad
Ingredients:
1 can of tuna, drained
1 cup of cooked quinoa
1/2 cup of diced cucumber
1/2 cup of diced tomatoes
1/4 cup of diced red onion
2 tablespoons of chopped fresh parsley
2 tablespoons of olive oil
1 tablespoon of lemon juice
Salt and pepper to taste
Instructions:
1. In a bowl, combine the tuna, cooked quinoa, cucumber, tomatoes, red onion, and parsley.
2. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the tuna and quinoa mixture and toss to combine.
4. Serve the tuna and quinoa salad chilled.
Nutrition:
Calories: 320
Protein: 25g
Fat: 14g
Carbohydrates: 23g
Fiber: 4g
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