Bodybuilding on a Budget: Tuna

Posted July 16, 2008 at 01:30 PM by Donnell Peavy

Section: His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets, Recipes

One of the most commonly sought after foods for protein consumption also happens to be one of the cheapest – tuna. You can usually find it on sale at your local grocery store, and it is low fat (opt for tuna canned in water, not oil) and packed with protein. Another benefit of tuna is that it’s ready to eat – all you need is a can opener and a fork. From time to time, however, you may get tired of tuna in a can and want to add some flare to your meal. If so, then this series of articles is for you. I will be posting quick, healthy tuna recipes you can try. If you plan ahead, you can create several day’s worth of meals which will save time in the mornings before work.

Ingredients: 1 6oz. can tuna, drained 1 egg white 1 tbsp. oatmeal ¼ tsp garlic powder 2 tbsp. onion, diced Salt to taste Lemon Pepper to taste 2 tbsp. reduced-fat mozzarella cheese (optional)

Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.

Nutritional Info: Calories - 146.5 Carbs - 4.5 g Protein - 25.5g Fat - 2g Fiber - .5g