Chapter 5: Tuna
For your information, Tuna is a member of the mackerel family. It is commonly found in the warmer waters of the Pacific, Indian, Atlantic, and Mediterranean oceans. It is one of the most popular fish being canned and sold in the market worldwide nowadays. Why did this book feature Tuna as a healty protein-rich snack? Did you know that when packed in water, Tuna is known to be a great lean protein. It is rich in omega-3 nutrients which is known to increase the body’s High-density cholesterol level (HDL) or known as the good cholesterol and decrease Low-Density Cholesterol levels (LDL) or the body’s bad cholesterol.
1. Tuna melt muffin
Serving size: 1 muffin | Yield: 1 serving
Ingredients
1 whole wheat English Muffin
1 can of tuna
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Slice the English muffin and then put 1 tbsp of tomato sauce on each half.
2. Sprinkle some oregano on top, and place one slice of cheese on either side.
3. Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted.
2. Tuna tortilla
Serving size: 1 tortilla | Yield: 1 serving
Ingredients
1 small whole wheat soft tortilla
2 tbsp pizza sauce
1 can of tuna
Sliced mushrooms, onions, red peppers
Sprinkling of low-fat, grated mozzarella cheese
Spices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder
Instructions
1. Smear the pizza sauce over the soft tortilla and then spread the tuna evenly over top.
2. Next, add the sliced vegetables over the pizza, throw on the spices you like, and then sprinkle the cheese on top.
3. Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy. 3. Tuna Pita
Serving size: 1 pita| Yield: 1 serving
Ingredients
1 whole wheat pita
1 can tuna
2 tbsp Italian salad dressing
Shredded lettuce
2-3 cherry tomatoes
3-4 slices cucumber
When the cheese begins to melt, flip one slice on the other so that the cheese is together. Press the sandwich lightly. Keep turning the sandwich until the cheese is gooey and the bread is golden brown.
First of, you will need to take the bread out of the package, and put it on the plate. Then, you will open the peanut butter and open the jam jar and get the knife out to spread. After that, you will want to spread the jam on one slice and, spread the peanut butter on the other. Put the two pieces together and put a napkin on the side. Last but not least, you will want to pour something in a glass to wash the food down as you eat.
Top cooked lettuce with scrambled eggs and smoked sea bass. Grate cottage cheese on top for
3. Bake in a 350° F oven for 20 minutes. Uncover and bake another 10 minutes until the cheese is slightly browned.
Then comes a layer of mozzarella cheese, and then toppings of your choice. These toppings could include sausage, pepperoni, mushrooms, spinach, olives, ham, and pineapple, or many other choices that one may want. After this pizza has been built, it is baked for about 20 minutes in a hot oven, until
The first thing you have to do to start is, preheat your oven to 350 degrees Fahrenheit (176 degrees Celsius). Grease and flour your 8-inch square pan. While the oven is heating up you will make the batter. In a small bowl that is microwave-safe, soften ½ of a cup of butter. After the butter softens mix it in with
Preheat oven to 350 degrees F. Warm a roasting pan in the oven then melt the but-
Top with the other tortilla and put the quesadilla on your greased up pan. Cook for about four to five minutes on each side
Make sure the grill or pan is lightly oiled. Each side of the pineapple can be grilled for approximately 3 minutes. During the cooking process, you can mix the yogurt, milk and honey together. Plate the slices once they're done cooking. Drizzle the pineapple with the honey yogurt sauce and add the nuts.
When you want something a little hot and a little savory, you really can't go wrong with this eggs and toast combination. To get started, crack two eggs into a bowl of water. Add seasonings to the water like garlic powder, salt, and pepper. Cover loosely with a lid or with a paper napkin. Cook these in the microwave for two to two-and-a-half minutes.
First, you need to prepare the tuna. The best way to do the first step is to open the can of tuna over the sink to drain the water. Draining the water from the tuna is crucial because you don’t want a soggy sandwich. Then, put the tuna in a small bowl. It needs to be put into a bowl because it will make it easier to mix the other ingredients, doing this on a plate would make a mess. Next, you add a tablespoon of mayo to the tuna. You can put more in the tuna or less, but I found that
What you need to do is put the two slices of bread in the toaster cook it for two or three minutes. Next put the peanut butter on one side of the bread and spread it around with the butter knife. Do the same thing with the jelly on the other toast. After that put them together where you put the peanut butter and jelly. Next put the sandwich on the plate and enjoy!
6. To assemble: pour in 2 tablespoons of the dressing into the bowl of vegetables. Add in the chopped walnuts and sliced halloumi. Toss well to combine. Place salad on the chilled plate of watercress. Add more dressing, if desired. Serve immediately.
2. While the fruit filling is in the oven combine all ingredients for the crumble topping in a large bowl.
Heat a saucepan, add the extra virgin olive oil and fry the guanciale (or pancetta until translucent. Next add the shallots (or onion), garlic and saute until fragrant. Add the fresh cherry tomatoes (*If using canned cherry tomatoes see below) and cook until they blister and pop, you help them along by pressing them with the back of a wooden spoon. Once they burst you can add the tomato paste and water to thicken your sauce and add some rich flavor. Finally, add the black chickpeas, rosemary and salt and pepper to taste. Simmer until flavorful, about 30 minutes. If the sauce thickens too much simply add a little bit of the pasta cooking water.