Saturday, May 2, 2009

Weight-Loss Recipe: Diva Tuna Mixture

Diva Tuna Mixture
12 oz. solid white albacore tuna (canned in water or fresh),
2 Tbsp. healthy mayonnaise
1/2 cup white onion, diced
1 1/2 cup celery, diced
1 kosher pickle, diced
1 tsp. lemon juicePreparation: Thoroughly rinse tuna if using canned. In a bowl, mix together the tuna and mayonnaise. Add diced onions, celery, pickle, and lemon juice. Mix until all ingredients are well combined.

Makes 3 to 4 Servings — Recommended Serving Size: 3/4 cup
Nutritional Value Per Serving:
  • 216.7 calories
  • 32.5 g protein
  • 3.7 g carbs
  • 7.7 g fat
  • 0.5 g fiber
  • 467 mg sodium
Notes: To reduce 100 mg of sodium per serving, eliminate the pickle and add a cucumber instead. To cut the fat in half, use low-fat mayonnaise. To add more fiber, add 1/4 cup chickpeas to the top. This is a great recipe to use as a spread (over some rice cakes), as part of a salad, or in a sandwich.

* Special Notes on Seafood

  • For years nutritionists have known that seafood is a top-quality source of protein, containing all nine essential amino acids and enabling us to meet our daily protein needs.
  • Seafood has other health benefits:
  • It is highly digestible.
  • It is also considered an excellent source of B complex, calcium, and other minerals.
  • It is naturally low in sodium, low in calories, and low in saturated fat.
  • The omega-3 fatty acids found in some seafood are important for a healthy diet.
  • Omega-3 fatty acids offer a variety of health benefits, including but not limited to reducing inflammation throughout the body, keeping blood from clotting excessively, lowering lipids in the bloodstream, helping prevent cancer cell growth, and helping reduce the risk of obesity.
  • Certain kinds of seafood are excellent sources of omega-3 fatty acids, including salmon, sardines, and tuna.
  • Halibut and snapper have high amounts of omega-3 fatty acids, as does other seafood.
  • It is difficult to get your omega-3 fatty acids without consuming seafood.
  • If you don’t like seafood or are a vegetarian, consider supplementing with fish oil or getting omega-3 from leafy green vegetables, nuts, seeds, hummus, some oils, and eggs.

All recipes are from "Fit Meals in Minutes: Combining quick and convenient with sound nutrition!"

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