Canned, water-packed tuna is a bodybuilding staple: it’s an excellent source of
high-quality, virtually fat-free protein. And there’s no real cooking needed - just open a can or foil packet and you’re set. But it can be drytasting, and boring to eat day-after-day. Tuna & Cheese melts are one way to help make tuna more interesting, that are simple and quick to prepare.
- 6 oz. can of water-packed tuna, drained and flaked
- 1 egg white
- 2 tbsp. oatmeal
- 2 tbsp. of diced onion
- 1/4 tsp. garlic powder
- 2 tsp. part-skim mozzarella cheese
- salt and pepper to taste
Blend all the ingredients (except the mozarella) in a bowl. Pre-heat a pan and spray with non-stick cooking spray. Divide the mixture and form into 2 patties. Cook one side until brown (not long) then turn - when the second side is nearly done, sprinkle cheese over it. Place under a broiler for about 1 minute tops to melt the cheese. Serve as part of a sandwich, or with a salad and serving of French ‘Un-Fries’.
Calories (Per Serving): 138
Protein (g): 25.5
Carbohydrates (g): 4.5
Fat (g): 2
Carb - Protein - Fat % Ratio: 13% - 74% - 13%