Tuna packs a tasty protein punch
Have you made tuna sandwiches and casseroles so often you don't need to look at the recipe anymore? That's a sure sign it's time to try this good-for-you pantry staple in delectable new recipes guaranteed to surprise and please the entire family!
Do the tuna twist and take the same convenient, affordable and nutrient-rich canned tuna you've always had on hand and do something different with it.
"As a time pressed mom, I'm always looking for new ways to prepare healthy, delicious and quick meals my family will enjoy," said Donna Shields, registered dietitian. "Tuna is a great-tasting versatile ingredient with a wealth of health benefits so you can feel good serving it to your loved ones. Plus, it's an easy way to help ensure you're getting the recommended 12 ounces of seafood per week."
Shields suggests broadening the eating occasions when you usually enjoy tuna. It has versatile applications that go well beyond lunchtime sandwiches and dinner casseroles. For instance, try tuna as part of your morning meal, and rise and shine with a Lunar Tuna Scramble. It's packed with lean protein, B vitamins, selenium and omega 3s, making it an energizing way to jump-start your day. For an enticing snack or appetizer, put a new twist on an old favorite and enjoy Tuna Bruschetta. This tasty recipe will keep your family and friends begging for more.
Adding tuna is a healthy and delicious way to spice up most meals that call for a protein source.
For more mouth-watering tuna recipes — including quesadillas, pastas, salads, stir-fries, wraps and much more — visit www.tunafacts.com. Don't forget to check out the new canned and pouched tuna flavors and on-the-go eating options found at your local grocery store.
6 ounces (canned in water or oil, or pouched) chunk light or chunk white tuna2 jars (7½ ounces/jar) marinated artichoke hearts, chopped1 package (6 ounces) cream cheese, softened½ cup diced fresh tomatoes½ cup diced red peppers8 slices Italian garlic bread, toastedIn a small bowl mix tuna, artichokes, red peppers and tomatoes with marinade from the artichokes. Spread cream cheese evenly on the slices of bread. Top evenly with the tuna mixture.Makes 4 servings.
6 ounces (canned in water or pouched) chunk light or chunk white tuna1 medium tomato3 tablespoons milk6 eggsNonstick vegetable cooking spray2 slices (about 2 ounces) Swiss cheesePreheat broiler. Drain canned tuna until all liquid is removed. Place tuna in a bowl; flake into small pieces with a fork. Cut tomato into quarters; scrape with a small spoon to remove seeds and soft pulp. Chop into ½-inch pieces. Whisk milk into eggs in a medium bowl. Stir in flaked tuna and chopped tomato. Spray a 9-inch microwave-safe pie plate or shallow casserole with nonstick cooking spray. Pour in egg mixture; cover with plastic or lid, microwave on high for 90 seconds.Carefully remove plastic, stir the egg mixture with a fork. Re-cover, continue to microwave on high for 3 to 3½ minutes longer, stirring after each minute, until eggs are no longer runny and just barely firm.Arrange cheese slices over eggs. Place 4 to 5 inches beneath broiler for 30 to 40 seconds, or until cheese is melted.Makes 4 servings.
• Tuna is a lean protein source. It’s also nutrient-rich — providing omega-3 fatty acids, B vitamins (niacin, B-12 and B-6) and selenium.• Tuna is low in fat. Tuna is low in fat. It has less calories, total fat and saturated fat than other protein sources such as beef, pork and chicken, yet delivers a similar amount of protein. Tuna can help fight obesity, especially in children and new mothers.• Tuna is brain food. The omega-3s in tuna help improve cognitive, behavioral and motor skill development in fetuses, newborns and children.• Omega-3s in tuna help boost your whole family’s mood. Omega-3s are also shown to reduce pre-term labor and postpartum depression in mothers.• The B vitamins in tuna provide an energy boost. This makes it a perfect food for parents and kids constantly on the go.
