Welcome to Low Carb Resource.com
 
Low Carb RESOURCE Newsletter
Volume 1 Issue 10, Part 2 of 2
September 27, 2004

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THIS MONTH FEATURING TUNA RECIPES

NOTE: When a recipe shows 0 servings, the nutritional information is for the whole recipe. So you will need to divide that number by how many servings you get minus the fiber for “per serving” carb counts.

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MAIN:

* Exported from MasterCook *

Sri Lankan Tuna

Recipe By: Lucy
Source: "Sri Lankan"
Serving Size: 1

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces tuna
1 jalapeno -- or serrano pepper, minced
1/2 lemon -- juiced
salt and pepper
romaine lettuce leaves

Drain tuna and mix with pepper and lemon juice. Season to taste. Wrap in a
lettuce leaf or serve on a bed of lettuce.
Per Serving (excluding unknown items): 255 Calories; 8g Fat (30.2% calories
from fat); 40g Protein; 4g Carbohydrate; 1g Dietary Fiber; 65mg
Cholesterol; 67mg Sodium. Exchanges: 5 1/2 Lean Meat; 0 Vegetable; 0
Fruit; 0 Fat.

*************************

* Exported from MasterCook *

LC Tuna Melt

Recipe By: Myra R
Serving Size: 1

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can tuna in water
1 egg
1 teaspoon lemon pepper
salt
3 teaspoons onion flakes
cheddar cheese

Grated cheese your choice - I used a mixture of cheddar and jack
Mix together all ingredients except cheese, then flatten out on a baking pan
sprayed with non-stick cooking spray.
Cook under broiler until golden, flip over add cheese to the top and continue
cooking until cheese is bubbly.
Per Serving (excluding unknown items): 268 Calories; 6g Fat (20.2% calories
from fat); 45g Protein; 6g Carbohydrate; 1g Dietary Fiber; 233mg
Cholesterol; 917mg Sodium. Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat;
1/2 Fat.

*************************

* Exported from MasterCook *

Rani's Tuna Casserole

Recipe By: Rani Merens
Source: "Rani's "Low-carb Cook's Nook""
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces canned tuna in water -- drained (1 large or 2 small cans)
1 pound frozen broccoli flowerets -- or cauliflower or broccoli/cauliflower
blend
1 1/3 cups Ragu Cheese Creations Double Cheddar Sauce -- (about 3/4 of a jar)
1/2 cup crushed pork rinds -- or finely chopped nuts
Preheat oven to 3500 and lightly spray 8x8 casserole dish.
Mix vegetables and cheese sauce together, then add in the tuna, not breaking
it up too much, just enough to disperse, and pour into a casserole dish.
Top with crushed pork rind crumbs or nuts. Bake for about 30 minutes until
heated through and bubbly.
Per Serving (excluding unknown items): 304 Calories; 15g Fat (44.9% calories
from fat); 32g Protein; 10g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol;
1090mg Sodium. Exchanges: 3 Lean Meat; 1 Vegetable.

**********************

* Exported from MasterCook *

Tuna Foldovers

Recipe By: asktarver
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup mayonnaise
1 cup shredded cheddar cheese
2 cans tuna -- drained & flaked
4 lowcarb tortillas

1. Preheat oven to 375 degrees. Grease a cookie sheet with Pam spray.
2. In a small bowl, mix together the mayo, cheese, and drained tuna.
3. Spread 1/4th of the mixture on one half of a tortilla. Fold the other half
of the tortilla over top of the tuna
mixture to form a pocket. Crimp the edges of the tortilla closed by pressing
the edges with a fork (to seal the pocket). Smearing a little water along
that seam before you press it with your fork helps the 2 edges stick
together better. Repeat with the remaining tortillas.
4. Place the tuna pockets on the greased cookie sheet. Spray a little Pam on
the tops of the pockets. Bake for 10-15
minutes, until slightly browned, crispy, and the tuna mixture is hot and bubbly.
You can use more than 4 tortillas, if needed, since these pockets are VERY full
and may leak a little.
Per Serving (excluding unknown items): 335 Calories; 25g Fat (67.4% calories
from fat); 27g Protein; trace Carbohydrate; 0g Dietary Fiber; 67mg
Cholesterol; 287mg Sodium. Exchanges: 3 1/2 Lean Meat; 2 Fat.

**********************

* Exported from MasterCook *

Greek Tuna Steaks

Recipe By: Bethie
Serving Size: 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 teaspoons oregano -- or 1/2 tsp dried
1 teaspoon olive oil
3/4 t sp thyme -- or 1/4 tsp dried
1/2 teaspoon salt
1/4 teaspoon black pepper
4 6 oz. tuna steaks -- 1/4 inch thick
4 lemon wedges

Combine the first 5 ingredients in a small bowl, and rub evenly over the tuna
steaks. Cover tuna steaks, and marinate in refrigerator for 15 minutes.
Heat a large grill pan coated with cooking spray over medium-high
heat. Add the tuna steaks and cook for 5 minutes on each side or until steaks
reach desired degree of doneness. Serve steaks with lemon wedges
Per Serving (excluding unknown items): 261 Calories; 10g Fat (34.2% calories
from fat); 40g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg
Cholesterol; 334mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0
Fruit; 0 Fat.

********************

* Exported from MasterCook *

Tuna Boats

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cucumber
1 can tuna
1 tablespoon ranch salad dressing

Mix dressing and tuna; cut cucumber down middle, scoop out seeds. Pile salad on
cucumber halves.
Per Serving (excluding unknown items): 361 Calories; 17g Fat (42.0% calories
from fat); 42g Protein; 9g Carbohydrate; 2g Dietary Fiber; 67mg
Cholesterol; 240mg Sodium. Exchanges: 5 1/2 Lean Meat; 2 Vegetable; 1 1/2
Fat; 0 Other Carbohydrates.

***************************

* Exported from MasterCook *

Tuna Burgers

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large egg
1/2 cup celery -- finely chopped
1/4 cup onion -- grated
1/4 cup pork rinds (crumbed--this is in place of breadcrumbs)
1 clove garlic -- pressed or minced fine
1 T lemon juice
1/4 tsp pepper
1 can white tuna in oil
1 T oil

Lightly beat the egg, add celery, onion, pork rind crumbs, garlic, lemon juice,
pepper and tuna. Shape into four patties, using 1/2 cup for each.
Cook patties in oil in skillet over medium heat until golden brown.
Turn over carefully and cook underside 5 minutes.
Posted by Joya at the Atkins Lowcarb List
Per Serving (excluding unknown items): 582 Calories; 58g Fat (88.1% calories
from fat); 11g Protein; 7g Carbohydrate; 1g Dietary Fiber; 57mg
Cholesterol; 158mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fruit; 11 Fat.

**********************

Tuna Pepper Cups

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large green peppers
2 cans tuna -- drained
1 medium cucumber -- chopped
2 green onions -- chopped
1/2 cup mayonnaise
1/4 cup relish -- dill

Cut green peppers in half lengthwise, remove seeds and
membranes. In a bowl combine all other items. Spoon into pepper
cups. 4 servings.
From: "debbie I found this in a old Quick cooking magazine. Thought it would be a
great lunch to make
Per Serving (excluding unknown items): 368 Calories; 28g Fat (65.4% calories
from fat); 21g Protein; 12g Carbohydrate; 2g Dietary Fiber; 42mg
Cholesterol; 317mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 2 Fat;
1/2 Other Carbohydrates.

************************

* Exported from MasterCook *

Tuna Roll Sandwiches

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package cream cheese -- (3 ounce) softened
2 tablespoons mayonnaise
1 tablespoon lemon juice
1/2 teaspoon pepper
1/4 teaspoon salt
1 can white tuna in water -- (10 ounce) drained and flaked
1/2 cup PURPle onion -- chopped
6 large lettuce leaves
6 low carb tortillas or crepes

Combine the softened cream cheese, mayonnaise, lemon juice, pepper, and salt,
stirring until smooth. Add the tuna and onion and stir to combine.
Cover bowl and refrigerate until you're ready to make the
sandwiches.
To make the sandwiches, place the lettuce leaves on the tortillas, and trim
them to fit. Spoon the chilled tuna mixture onto the lettuce. Roll the
tortilla up, and wrap tightly with plastic wrap.
Refrigerate about 1 hour to soften the tortillas and blend the flavors.
Serves 6 @ 144 calories, 9 grams fat, 13 grams protein, and 2 grams
carbohydrates w/ trace fiber.
CARB COUNT DOES NOT INCLUDE TORTILLAS OR CREPES!
Per Serving (excluding unknown items): 206 Calories; 18g Fat (77.0% calories
from fat); 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 54mg
Cholesterol; 321mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0
Vegetable; 0 Fruit; 3 Fat.

NOTES : From: lowery@zeonchemicals.com

**********************

Tuna Stuffed Portabellas

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Fave Tuna Salad
1 can white tuna in water -- (per person approx)
2 Tablespoons onion -- minced (2 to 4)
2 Tablespoons celery -- minced (2 to 4)
2 Tablespoons dill pickle -- minced
8 black olives -- chopped
1/4 Cup Cheddar Cheese -- Shredded
1/4 cup Mayonnaise -- (I like Hellman's or Best Foods)

Prepare mushroom caps by wiping clean with paper towel, rinse first only if
needed. Ingredients needed:
2 slices Muenster Cheese (or your fave, I also use provolone)
Olive oil
Garlic Powder
Any low carb Balsamic Vinegar & Oil Dressing
Brush olive oil on top of mushroom cap, then sprinkle with garlic powder. Turn
over and put a couple T of dressing on "gill" side of mushroom and let sit
a few minutes. Broil the mushrooms, cap side up first for 3-6 minutes,
then turn over and broil underside. They should be still be firm but
slightly shrunken. Take one slice of cheese and return it to broiler only
for a minute until cheese melts. Remove from oven, then HEAP the tuna salad
in a nice huge mound on
top of cheese. Once you get all you can on there, top with 2nd slice of cheese
and once again broil until melted.
I've never tried it in the microwave, but I'm sure it would be delicious even
that way (It IS summer, after all!)
From: " Renae ************************
Per Serving (excluding unknown items): 751 Calories; 63g Fat (73.6% calories
from fat); 45g Protein; 6g Carbohydrate; 2g Dietary Fiber; 107mg
Cholesterol; 1602mg Sodium. Exchanges: 6 1/2 Lean Meat; 1/2 Vegetable; 0
Fruit; 6 Fat.

*********************

* Exported from MasterCook *

Tuna with Lime Pepper Crust

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 tuna steaks -- ( 3/4-1-inch thick about 6 oz. each)
1 lime
2 tsp. dried thyme
1/2 tsp. black pepper
1/4 tsp. salt
1 tsp. vegetable oil -- (1 to 2)

Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the
lime (you should have about 1 1/2 tsp.), then squeeze the juice and set
aside. In a small bowl, combine the lime zest, thyme, pepper and salt;
stir to mix. Lightly rub both sides of the tuna steaks with oil and
set on a broiler pan. Sprinkle the tops of the steaks evenly with about
half of the lime zest mixture and let sit for 10 minutes. Preheat the
broiler and set the rack 2 to 3 inches from the heat
source. For medium-done steaks, broil the tuna for 1 to 2 minutes, turn and
sprinkle with the remaining lime zest mixture.
Continue broiling until just pink in the center (cut to test), 1 to 2 minutes
longer. For well-done steaks, broil about 3 minutes on each side. Do not
overcook the tuna or the meat will become dry and lose its flavor. Pour the
lime juice over the tuna steaks right after you take them from the oven, then serve.
You can use 1 1/2 tsp. grated lemon zest and 2 Tbsp.lemon juice in place of the
lime if you like.
From: Mary
Servings per Recipe: 4
Per Serving (excluding unknown items): 263 Calories; 10g Fat (33.7% calories
from fat); 40g Protein; 2g Carbohydrate; trace Dietary Fiber; 65mg
Cholesterol; 200mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean
Meat; 0 Fruit; 0 Fat.

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SIDES:

* Exported from MasterCook *

Greek Chilled Tuna Zucchini

Recipe By: alt.support.diet.low-carb
Serving Size : 1

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium zucchini
1/2 teaspoon salt
1 teaspoon lemon juice -- fresh
1 can tuna
3 tablespoons mayonnaise
1 tablespoon olive oil
2 tablespoons olives -- chopped (black or green)
2 tablespoons red onion -- minced
1 tablespoon capers

Steam whole zucchinis for 5-8 minutes. Remove from heat and when cool enough,
cut lengthwise. Remove pulp and seeds, so zucchini shell remains.
Sprinkle salt and lemon juice on shell, refrigerate, and chill.
While shell is chilling, prepare filling. Combine all remaining
ingredients until well mixed. Fill zucchini shells; return to refrigerator
and chill for at least 2 hours to allow flavors to blend. Serve with
garnish of fresh dill.
Per Serving (excluding unknown items): 744 Calories; 59g Fat (69.1% calories
from fat); 45g Protein; 15g Carbohydrate; 6g Dietary Fiber; 79mg
Cholesterol; 1604mg Sodium. Exchanges: 5 1/2 Lean Meat; 2 1/2 Vegetable; 0
Fruit; 6 Fat; 0 Other Carbohydrates.
NOTE: This recipe shows only one serving so you must divide the carb count by
the number of servings minus fiber.

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SALADS:

* Exported from MasterCook *

Curry Tuna Salad

Recipe By: Loginasme
Source: "from the Clipping-Cooking e-mail list"
Serving Size: 1

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces white tuna in water
1 stalk celery -- cut into fine dice
1 tablespoon mayonnaise
1/2 teaspoon curry powder
2 teaspoons white vinegar -- or white wine vinegar
Drain water off tuna and place tuna in a medium bowl.
Pull flakes apart into small pieces with a fork.
Add diced celery, mayonnaise, curry powder and vinegar
and stir until well mixed and no large hunks of tuna remain.
Store covered in refrigerator until used.
Per Serving (excluding unknown items): 341 Calories; 16g Fat (42.6% calories
from fat); 46g Protein; 3g Carbohydrate; 1g Dietary Fiber; 76mg Cholesterol;
780mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 0 Vegetable; 1
Fat; 0 Other Carbohydrates.
Serving Ideas : Serve as a sandwich on low carb bread, on a plate of salad
greens, or stuffed into celery sticks.

***********************

* Exported from MasterCook *

Crunchy Tuna Salad

Recipe By: thetylerco
Source: "epicurious.com"
Serving Size: 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 small jicama
1 large celery rib
1/4 cup cilantro -- packed fresh
6 ounces tuna in oil
2 1/2 tablespoons mayonnaise
1 1/2 teaspoons dijon mustard
fresh lime juice

Peel jicama. Cut enough jicama ad celery into 1/4-inch dice to measure 1/3 cup
each. Chop cilantro. Drain tuna and in a bowl with a fork break up
flakes to desired consistency. Stir in jicama, celery, cilantro, mayonnaise,
mustard, and lime juice.
Per Serving (excluding unknown items): 370 Calories; 22g Fat (52.7% calories
from fat); 27g Protein; 17g Carbohydrate; 9g Dietary Fiber; 21mg
Cholesterol; 477mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0
Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

********************

* Exported from MasterCook *

Sonya's BLT Tuna Salad

Recipe By: Sonya
Serving Size: 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
24 ounces tuna -- drained
4 eggs, hard-boiled
3/4 cup mayonnaise
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon onion powder
1/2 teaspoon dill weed
salt and pepper

Mix all ingredients for tuna salad. Set aside.
Arrange greens on plate (use less if on induction). Place a large scoop of
tuna salad in the center. Sprinkle with bacon and cheese. Arrange tomato
slices around tuna, on top of lettuce. Drizzle lightly with Italian
dressing.
Per Serving (excluding unknown items): 433 Calories; 35g Fat (71.2% calories
from fat); 31g Protein; 1g Carbohydrate; trace Dietary Fiber; 194mg
Cholesterol; 242mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0
Vegetable; 0 Fruit; 3 Fat.

********************

* Exported from MasterCook *

TUNA GREEN BEAN SALAD

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound green beans -- tips removed, bite size pieces
1 can tuna -- drained
1 small tomato -- chopped
2 eggs -- hard boiled, cut into eighths
Italian salad dressing -- or Vinaigrette
parsley for garnish

Steam green beans until crisp tender. Chill. When cool, add tuna, tomato, and
eggs. Toss with Italian dressing and garnish with parsley. Frozen, drained,
and cooked green beans can also be used.
Per Serving (excluding unknown items): 116 Calories; 4g Fat (34.3% calories
from fat); 14g Protein; 5g Carbohydrate; 2g Dietary Fiber; 110mg
Cholesterol; 50mg Sodium. Exchanges: 2 Lean Meat; 1 Vegetable; 0 Fat.

*********************

Exported from MasterCook *

Tuna Salad From Jennifer

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can tuna -- (1 ounce) packed in water (1 to 6)
1/4 cup carrots -- shredded (lessen or omit)
1 cup celery -- finely chopped
1/4 cup green onions -- chopped
1/4 cup mayonnaise
1 tablespoon Dijon Mustard
1 teaspoon Soy Sauce
1/4 teaspoon Pepper

Combine all ingredients in a medium sized bowl. Cover and chill. Eat alone, on
a salad, or spread on endive leaves.
Serves 2.
Per Serving (excluding unknown items): 348 Calories; 28g Fat (69.9% calories
from fat); 22g Protein; 6g Carbohydrate; 2g Dietary Fiber; 42mg
Cholesterol; 515mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1
Vegetable; 2 Fat; 0 Other Carbohydrates.

*******************************

* Exported from MasterCook *

Tuna Salad with Beans and Broccoli

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can white tuna in oil -- (1/2 ounce) drained
1 can black soybeans -- (15 ounce) rinsed under running water
1 cup broccoli florets -- steamed 5 minutes or microwaved
just until tender
2 scallions -- chopped, including the firm part of the green
1/2 red bell pepper -- cored, seeded, and diced
1 Handful fresh basil -- chopped
1 Handful fresh parsley -- chopped
2 tablespoons olive oil
2 teaspoons red wine vinegar
1 garlic clove
Salt and pepper

Mix the tuna, soybeans, broccoli, scallions, red pepper, basil, and parsley
together in a serving bowl. In a small bowl,
mix the oil and vinegar. Spear the garlic clove on a fork and use the fork to
whisk the oil and vinegar together until they begin to emulsify. Add
salt and pepper to taste. Whisk again with the garlic clove and pour over
the salad, tossing well to combine. Makes 6 servings
From Living Low-Carb: The Complete Guide to Long-Term,
Low-Carb Dieting by Fran McCullough
Per Serving (excluding unknown items): 93 Calories; 6g Fat (60.9% calories from
fat); 7g Protein; 3g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol;
97mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable; 1 Fat; 0
Other Carbohydrates.

*****************

* Exported from MasterCook *

TUNA SLAW SALAD :-) :-)

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can tuna -- drained
2 cups red cabbage -- chopped or shredded
1 small onion -- diced
1/4 cup mayonnaise
splash of red wine vinegar
curry powder to taste

Combine and toss and all ingredients. Serve over large lettuce leaves. If
possible, flavors enhance if allowed to
sit for 30 minutes. Makes 2-3 servings.
Per Serving (excluding unknown items): 243 Calories; 19g Fat (66.1% calories
from fat); 15g Protein; 7g Carbohydrate; 2g Dietary Fiber; 28mg
Cholesterol; 134mg Sodium. Exchanges: 2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

APPETIZERS:

* Exported from MasterCook *

Spicy Tuna Spread

Recipe By: Risa Silverglate
Serving Size: 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 green olives -- or black
16 ounces tuna in water
2 tablespoons mayonnaise
3 tablespoons horseradish
1/4 cup basil, fresh
2 medium cucumbers -- peeled and sliced on the diagonal

Put olives, tuna, mayonnaise, horseradish and basil in a food processor and
process until smooth. Taste for seasoning, adding more horseradish if
necessary. Just before serving, spread on cucumber slices and place on
serving platter.
Per Serving (excluding unknown items): 108 Calories; 4g Fat (32.9% calories
from fat); 15g Protein; 3g Carbohydrate; 1g Dietary Fiber; 18mg
Cholesterol; 258mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates.

***********************

Tuna Antipasto

Recipe By: Tina MacDonald
Source: "alt.support.diet.low-carb
Shared by Loginasme
Serving Size : 1

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can chunk white tuna
1/4 cup finely diced zucchini
1/4 cup finely diced red pepper
1/4 cup finely diced celery
1/4 cup finely diced green onion (scallion)
2 tablespoons olive oil
2 tablespoons white wine vinegar
1 tablespoon lemon juice
1 teaspoon basil
Salt and pepper to taste
1 head endive -- leaves separated, washed and chilled

Mix all ingredients except the endive in a zip-lock bag. Allow to marinate at
least 4 hours in the refrigerator. Place a heaping tablespoon full of
mixture on each endive leaf. Arrange on platter.
Per Serving (excluding unknown items): 338 Calories; 28g Fat (69.4% calories
from fat); 7g Protein; 21g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol;
114mg Sodium. Exchanges: 0 Grain(Starch); 3 ½ Vegetable; 0 Fruit; 5 1/2
Fat; 0 Other Carbohydrates.
NOTE: This recipe shows only one serving so you must divide the carb count by
the number of servings minus fiber.

***********************

* Exported from MasterCook *

Easy Tuna Spread

Recipe By: Melissa/Loginasme
Source: "Betty Crocker's Healthy New Choices"
Serving Size: 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup Ricotta cheese
1 tablespoon chopped fresh basil
OR
1 teaspoon dried basil leaves
1 tablespoon lemon juice
1 tablespoon sour cream
6 ounces white tuna in water -- drained, canned
Mix all ingredients in small bowl. Serve immediately or chill for a short
time and serve.
Alternately, place all ingredients in blender or food processor. Cover and
blend on medium speed until smooth. Line 2-cup metal bowl or mold with
plastic wrap. Place mixture in bowl. Cover and refrigerate about 2 hours or
until set. Carefully unmold onto serving plate.
Per Serving (excluding unknown items): 120 Calories; 6g Fat (44.3% calories
from fat); 15g Protein; 1g Carbohydrate; trace Dietary Fiber; 35mg Cholesterol;
195mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Fruit; 0
Non-Fat Milk; 1/2 Fat.
Serving Ideas : Use as a spread for crackers, celery sticks, vegetables, etc.
NOTES : Melissa's Notes - Upon sitting, this spread can get a bit watery and
requires remixing. Best if served just after preparation. I am not sure how
it would hold up for the original recipe's indication of a molded
spread.

*******************

* Exported from MasterCook *

Tuna Puffs Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can white tuna in water -- (6 ounces)
1/4 cup pork rinds -- finely crushed
1 egg -- beaten
1/4 cup finely chopped onions
2 tablespoons mayonnaise
nonstick vegetable cooking spray

Preheat oven to 375 degrees. In a medium bowl, mix all ingredients. Shape into
6 medium balls. Place on a baking sheet
that has been coated with vegetable spray. Bake 25 to 30 minutes or until
golden brown.
Adapted from a recipe from hungrymonster.com
Per Serving (excluding unknown items): 467 Calories; 31g Fat (59.8% calories
from fat); 43g Protein; 4g Carbohydrate; 1g Dietary Fiber; 255mg
Cholesterol; 758mg Sodium. Exchanges: 6 Lean Meat; 1/2 Vegetable; 2 1/2 Fat.
NOTES : Serves: 2

*****************

* Exported from MasterCook *

TUNA CROQUETTES

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 CANS TUNA -- PACKED IN WATER AND NOT DRAINED
1 BAG PORK RINDS -- (3 OZ) CRUSHED
1/2 ONION -- CHOPPED FINE
1 CLOVE GARLIC -- CHOPPED
1 EGG
1/4 C PARMESAN CHEESE
OIL FOR FRYING

MIX ALL OF THE INGREDIENTS AND LET SIT FOR TEN MINUTES. HEAT OIL AND FRY TILL
BROWN.{ T:4} A DELICIOUS TARTAR SAUCE CAN BE MADE WITH MAYONNAISE,
CHOPPED DILL PICKLE
RELISH, AND A PACKET OF Artificial sweetener.
Per Serving (excluding unknown items): 917 Calories; 35g Fat (36.2% calories
from fat); 134g Protein; 7g Carbohydrate; 1g Dietary Fiber; 397mg
Cholesterol; 629mg Sodium. Exchanges: 18 1/2 Lean Meat; 1 Vegetable; 1 Fat.

***********************

* Exported from MasterCook *

Tuna Stuffed Eggs from http://www.abc.net.

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 eggs -- hard-cooked
1 can tuna -- (3-oz.)
1 tbsp. chopped parsley
2 tbsp. capers
1 tbsp. mayonnaise
Pepper and salt

Peel and halve the eggs, and mash the yolks with the tuna, parsley, capers,
mayonnaise and salt until the mixture is
smooth. Fill the egg whites with the yolk mixture. Chill.
Per Serving (excluding unknown items): 609 Calories; 38g Fat (56.9% calories
from fat); 62g Protein; 2g Carbohydrate; trace Dietary Fiber; 817mg
Cholesterol; 523mg Sodium. Exchanges: 8 1/2 Lean Meat; 0 Vegetable; 3 Fat;
0 Other Carbohydrates.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Tuna Info:

Tuna, an excellent source of lean protein, vitamins and minerals, is a
wonderful way to excite the palate while maintaining a balanced diet.
However, tuna has more to offer than just great taste and nutrition. Tuna can
also help lower blood pressure and cholesterol. Research has shown that
omega-3 fatty acids, found in abundance in fatty fish like tuna can help lower
the risk of heart disease, ease the pain of arthritis, reduce asthma
complications, and is essential in the growth and development of young
children.

The overall benefits of fish, especially those high in omega-
3
and lean protein like canned tuna, have never been more apparent.
In fact, the American Heart Association recommends that people eat "at
least 2 servings of fish per week" for its cardio benefits. Omega-3
polyunsaturated fatty acids have been shown to reduce the risk of
cardiovascular disease. Additionally, the Food Guide Pyramid from the US
Department of Agriculture and the 2000 Dietary Guidelines for Americans
from the Departmet of Health and Human Services both encourage 2 to 3
servings of fish weekly. The American Dietetic Association goes as far as
to say that canned tuna may "become known as a basic ingredient in
healthful eating plans."

Tuna adds variety to low fat, low cholesterol menus
and is the perfect addition to a healthy, balanced diet. Tuna is a
rich source of the nutrients that are essential to healthy and balanced
diets and have protective and therapeutic effects on our health. Canned
tuna not only provides a rich source of lean protein, omega-3 fatty acids,
vitamins and minerals, but also is low in saturated fats and
cholesterol.

Protein is essential to building lean muscle mass and
providing the body with energy. Tuna is so high in protein, that just one 6
ounce can yields a third of the recommended daily allowance (0.8 grams for
each kilogram [2.2 pounds] of body weight). Fitness gurus have long
praised tuna because it is high in protein, but naturally low in fat,
unlike many other high protein foods.

A naturally low cholesterol, low
fat food, tuna helps the body eliminate bad fats consumed from eating other
foods. What's more, eating tuna and foods rich in omega 3 fatty acids
can help lower cholesterol and reduce the risk of stroke.

Leading health and dietetic associations in the U.S. have cited the benefits of fish
consumption for good reason. Cooked servings of most fish provide about 20
grams of protein. The protein in tuna is of high quality, containing an
abundance of essential amino acids, and is easily digestible for people of
all ages. Lower in fat and saturated fat than beef, poultry or pork, canned
tuna not only provides a rich source of lean protein, omega-3 fatty
acids, vitamins and minerals, but also is low in cholesterol.

For more info on Tuna visit:
http://www.tunafacts.com

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

All contents copyright 2004 Low Carb RESOURCE Newsletter. All rights
reserved, for personal use only. Re-distribution in any form or by
any means, whole or in part, electronic or otherwise, or for
commercial use without permission is prohibited.

None of the information in this newsletter is to be substituted for
medical advice. Always consult your physician before beginning any
dietary program.

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