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Cheesy Tuna Patties


7208-cheesytuna2Bodybuilders know that tuna is high in protein and low in calories. While cheese also provides protein, it’s a bit higher in calories due to the fat—but it can sure make tuna taste fabulous. That’s exactly what happens in this recipe—and the calories and fat count aren’t high at all.

 

1 packet premium white tuna in water (2 1/2 ounces)

3 tablespoons whole-wheat or oat flour

1 tablespoon nonfat Greek yogurt

1 medium green onion, finely chopped

1/2 ounce grated carrot

1 squeeze lemon juice

1 dash ground pepper

1/8 teaspoon sea salt

1/8 teaspoon minced garlic

Empty the tuna packet into a small bowl and add all the remaining ingredients.

Mix together until well combined.

Coat a large pan with cooking spray, and heat over medium burner.

Distribute the tuna batter in the pan, making two large patties.

Cook for roughly two minutes per side until the patties are cooked through.

Serve alone or with an additional dollop of nonfat Greek yogurt.

 

Makes two servings, each containing, calories, 131; fat, 3.52 grams; carbohydrate, 36.83 grams; protein, 15.59 grams

—Jenny Grothe

 

Editor’s note: Jenny Grothe is a trainer, nutritionist, motivator, speaker and author who enjoys playing in the kitchen. Having lost 60 pounds, going from a size 14 to a size 4, she knows firsthand the importance of regular training and a clean diet in maintaining a healthful lifestyle. Since losing the weight five years ago, she has competed in seven figure competitions, placing in five, and has run three marathons, including the Boston Marathon in 2011. To contact Jenny and learn more about her services, go to www.jen-fit.com.

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