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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

Serve as a dinner entrée with a potato and a vegetable or as a sandwich on a whole-wheat hamburger bun. Either way, it’s a healthy quick meal. You may want to double this recipe if serving four. This recipe works well in diabetic menus.

1 can (6 ounces) tuna packed in water, drained
2 tablespoons light mayonnaise
1 tablespoon pickle relish
1 teaspoon lemon juice
1 teaspoon dried parsley
1/2 teaspoon onion powder
2 drops Tabasco sauce
3 saltines (unsalted top), crushed

Flake tuna and mix with remaining ingredients. Form into two patties and proceed with one of the methods below.

Conventional oven: Preheat oven to 350 degrees. Arrange patties on a baking sheet that has been sprayed with nonstick cooking spray. Bake for 25 minutes or until golden brown.

Stove top: Spray a griddle or large skillet with nonstick cooking spray. Cook each patty a few minutes on each side until golden brown.

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Use our Grocery List to Print and add the ingredients for this recipe!


Makes 2 servings
Each Serving
1 patty
Carb Servings
1/2
Exchanges
1/2 starch
3 lean meat

Nutrient Analysis
calories 170
total fat 6g
saturated fat 1g
cholesterol 25mg
sodium 478mg
total carbohydrate 8g
dietary fiber 0g
sugars 3g
protein 22g

Source: Quick & Healthy Volume II, 2nd Edition © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated March 1, 2010

Healthy Tip of the Month

“Cook once and serve twice” is my motto. It saves you so much time and can cut meal preparation time in half. So when you choose a recipe, decide if you can make double and have leftovers for another meal or for lunches. Plan to eat leftovers in a couple of days or freeze for later use. Taking leftovers for your lunch is a real money saver and may also give you extra time to go for a walk.

 

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This healthy tip is provided by Quick & Healthy cookbook author, © Brenda J. Ponichtera, RD, ScaleDown Publishing, Inc.; scaledwn@gorge.net; All rights reserved. Visit www.QuickandHealthy.net for recipes, menus and healthy tips.

Healthy Tip updated March 1, 2010


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.