TUNA CAKES

WHAT YOU NEED:

6 oz. Can of Tuna

1 Egg White

2 Tbsp. Of Oatmeal

2 TBSP Diced Onion Or Onion Powder

¼ Tsp. Garlic Powder 1/4

Salt To Taste

2 Tbsp. Of Vegan Mozarrella

 

Directions:

  1. Mix all ingredients except cheese together in a small bowl.
  2. Heat a small nonstick frying pan over medium heat and spray with nonstick cooking spray.
  3. Make two small patties by spooning 1/2 of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
  4. Cook until both sides are brown.
  5. Top with 1 tbsp cheese and serve alone, on top of light bread, or with sides of choice.

 

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER 1 TUNA CAKE)

AMOUNT PER SERVING:
146.5 Calories |4.5g Carbs |25.5g  Protein |2g Fat  

VEGGIE LETTUCE WRAPS

WHAT YOU NEED:

2 tablespoons dark sesame oil, divided

1 1/2 tablespoons minced peeled fresh ginger

1 1/2 tablespoons minced garlic

2 (4-ounce) packages presliced shiitake mushroom caps

3 tablespoons lower-sodium soy sauce, divided

1 (8-ounce) package extra-firm water-packed tofu, drained, cubed, and patted dry

1 cup chopped asparagus

1/2 cup chopped red bell pepper

1/2 cup cooked shelled edamame

1/3 cup thinly sliced green onions

2 teaspoons rice vinegar

1/2 teaspoon freshly ground black pepper

1 (8 1/2-ounce) pouch precooked brown rice (such as Uncle Ben's)

16 Bibb lettuce leaves

1/4 cup chopped dry-roasted peanuts

Coconut Oil Spray
Non Stick Skillet Pan or Grill

 

DIRECTIONS:

1. Heat a large skillet over medium-high heat. Add 1 tablespoon oil. Add ginger, garlic, and mushrooms; sauté 5 minutes. Place mixture in a large bowl; add 1 tablespoon soy sauce. Add 1 tablespoon oil to pan; swirl to coat. Add tofu, asparagus, and bell pepper; sauté 2 minutes. Add edamame and onions; sauté 2 minutes. Add tofu mixture, 2 tablespoons soy sauce, vinegar, and pepper to mushroom mixture.

2. Cook rice according to package directions; add rice to tofu mixture. Spoon 1/4 cup tofu mixture into each lettuce leaf. Sprinkle with chopped peanuts.

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER LETTUCE WRAP)

AMOUNT PER SERVING:
338 Calories | 31g Carbs |16g Protein |17.9g Fat |459 mg Sodium 

 

LEMON CHICKEN SALAD

WHAT YOU NEED: 4 (6-Ounce) Skinless, Boneless Chicken Breast Halves 1 Tablespoon Olive Oil 1/2 Teaspoon Salt 1/2 Teaspoon Freshly Ground Black Pepper 1/3 Cup Finely Chopped Celery 1/3 Cup Unsweetened Dried Cranberries 1/4 Cup Chopped Pecans, Toasted, 3 Green Onions Thinly Sliced 2 Cups Fresh Lemon Juice Coconut Oil Spray Non Stick Skillet Pan or Grill DIRECTIONS: 1. Preheat grill to medium-high heat. 2. Brush both sides of chicken evenly with oil; sprinkle with salt and pepper. Place chicken on a skillet or a pan coated with cooking spray; grill 6 minutes on each side or until done. Let stand 10 minutes; shred. Place chicken in a large bowl. Add celery and next 3 ingredients (through green onions); toss. 3. Combine sour cream and remaining ingredients, stirring well. Add sour cream mixture to chicken mixture; toss to coat. NUTRITION FACTS (SERVING SIZE 1 | SERVING PER 4 CHICKEN BREASTS) AMOUNT PER SERVING: 150 Calories |32g Protein |3g Fat |765mg Sodium   

WHAT YOU NEED:

4 (6-Ounce) Skinless, Boneless Chicken Breast Halves

1 Tablespoon Olive Oil

1/2 Teaspoon Salt

1/2 Teaspoon Freshly Ground Black Pepper

1/3 Cup Finely Chopped Celery

1/3 Cup Unsweetened Dried Cranberries

1/4 Cup Chopped Pecans, Toasted, 3 Green Onions Thinly Sliced

2 Cups Fresh Lemon Juice

Coconut Oil Spray
Non Stick Skillet Pan or Grill

DIRECTIONS:

1. Preheat grill to medium-high heat.

2. Brush both sides of chicken evenly with oil; sprinkle with salt and pepper. Place chicken on a skillet or a pan coated with cooking spray; grill 6 minutes on each side or until done. Let stand 10 minutes; shred. Place chicken in a large bowl. Add celery and next 3 ingredients (through green onions); toss.

3. Combine sour cream and remaining ingredients, stirring well. Add sour cream mixture to chicken mixture; toss to coat.

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER 4 CHICKEN BREASTS)

AMOUNT PER SERVING:
150 Calories |32g Protein |3g Fat |765mg Sodium