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6/17/12 2:55 P

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TUNA OR SALMON MUFFINS

2 6-ounce cans tuna or salmon, drained well
2 eggs
1/4 cup celery, chopped fine, 1 ounce
2 tablespoons onion, chopped fine, 1/2 ounce
1/4 cup green pepper, minced, 1 ounce
2 ounces cheddar cheese, shredded
Salt and pepper, to taste
Pinch Old Bay seasoning

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350║ for 30 minutes until puffed, set and lightly browned around the edges.

Makes 6 servings
Can be frozen

Per Serving: 109 Calories; 8g Fat; 12g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

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Sarah
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6/28/11 9:57 P

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DILLED TUNA AND PASTA SALAD (serves 6)

8 oz. uncooked fusilli or rotini pasta (small spirals)
2 cans (small) white tuna in water, well drained
1/2 cup very thinly sliced red onion
1/2 cup plain nonfat yogurt
1/4 cup light mayonnaise or Miracle Whip Lite
1 tabl. dried dillweed
2 tabl. white wine vinegar
1 tabl. fresh lemon juice
1/4 tsp. salt
1/8 tsp. freshly ground pepper

Cook pasta according to package directions. Drain in a colander and rinse under cold water. Drain well and set aside.

Combine tuna and onion in a large bowl, add pasta and toss gently.

Combine yogurt and remaining ingredients in a small bowl and stir with a wire whisk until well blended. Pour dressing over pasta mixture and toss well. Cover and chill thoroughly. Before serving, toss again and taste for seasonings, adjust if necessary.

Per 1 cup serv: 240 Cal, 3.3g fat, 4mg. chol, 32g carbo, 18.8g pro, 210mg sodium

This recipe is from the low fat cooking class I took a few years back and a favorite of mine.

Ann

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5/2/11 6:12 P

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TUNA OR SALMON MUFFINS

2 6oz. cans tuna or salmon, drained well
2 eggs
1/4 c. celery, chopped fine 1 oz.
2 Tbl. onion, chopped fine, 1/2 oz.
1/4 c. green pepper, minced 1 0z.
2 oz. cheddar cheese, shredded
salt and pepper to taste
Pinch of Old Bay seasoning

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350 degrees for 30 minutes until puffed, set and lightly browned around the edges.

Makes 6 servings. Can be frozen.

Per serving: 109 calories, 8 g fat, 12 g protein, 1 g carb, trace fiber, 1 g Net Carbs

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3/24/11 10:00 P

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Tasty Tuna Casserole
serves 4

2 cups uncooked elbow macaroni (4 oz dry worked out fine)
1 can (12 oz) solid white tuna drained
1 can (8 oz) tomato sauce
4 oz. reduced fat cream cheese, cubed
1 small onion, finely chopped
1/4 tsp. salt
1/2 tsp. dried oregano

Cook macaroni according to package directions. Meanwhile in a large bowl, combine the remaining ingredients. Drain macaroni, stir into tuna mixture. Transfer to a 2 quart baking dish coated with cooking spray.

Cover and bake at 350 degrees for 20 - 25 min. or until heated through.

Nutrition. 1 1/2 cups equals 334 cal, 9g fat, 56mg chol, 851mg sod, 33g carb, 2g fiber, 29g protein

Diabetic exchanges, 3 very lean meat, 2 starch, 1 fat

Ann

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3/7/11 1:39 P

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This recipe is very good but be sure and spray the pan well with cooking spray. Don't over bake or it will be dry. I used 2 cans of salmon like the small size that tuna comes in.




Corn and Salmon Loaf serves 6
From Make a Joyful Table

2/3 cup Carnation n/f dry milk powder
1/2 cup water
1 tsp. lemon juice
1 egg or equivalent in egg substitute
1 cup (one 8 oz can) cream style corn
1 (14 3/4 oz) can pink salmon, drained, boned, and flaked.
21 small f/f saltine crackers made into fine crumbs
1/2 cup frozen whole kernel corn, thawed
2 tsp dried onion flakes
1 tsp. dried parsley flakes

Preheat oven 350 degrees. Spray a 9 x 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine dry milk powder and water. Stir in lemon juice, egg, and cream style corn. Add salmon, cracker crumbs, whole kernel corn, onion flakes, and parsley flakes. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 50 - 60 min. Place loaf pan on a wire rack and let set for 5 min. Cut into 6 servings.

HINTS: a self seal sandwich bag works great for crushing saltine crackers.

Thaw corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 2 2/3 protein, 1 bread, 1/3 skim milk

195 calories, 3g fat, 19g protein, 23g carbo, 645mg sodium, 198mg calcium, 1g fiber

Diabetic: 2 1/2 meat, 1 1/2 starch




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3/7/11 1:38 P

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Salmon Cakes with Creamed Pea Sauce serves 4
From Strong Bones cookbook

1 (14.5 oz) can pink salmon, drained and flakes
14 small f/f saltine crackers, made into fine crumbs
3 recipes JO's Evaporated Skim Milk (divided
---- recipe below
1 tsp. dried onion flakes
2 tsp. dried parsley flakes
3 tabl. all purpose flour
1 cup frozen peas, thawed
1/4 tsp. lemon pepper

In a large bowl, combine salmon, cracker crumbs, 1/4 cup Jo's evap. skim milk, onion flakes, and parsley flakes. Mix well to combine. Using a 1/3 cup measure as a guide, form mixture into 4 cakes. Place cakes in a large skillet sprayed with butter flavored cooking spray. Brown cakes for about 5 min. on each side. Meanwhile, in a covered jar, combine remaining 1 1/4 cups Jo's evap. skim milk and flour. Shake well to blend. Pour mixture into a medium saucepan sprayed with butter flavored cooking spray. Add peas and lemon pepper. Mix well to combine. Cook over medium heat for 5 min. or until mixture thickens, stirring often. When serving, spoon about 1/3 cups pea sauce over each salmon cake.

HINT: Thaw peas by placing in a colander and rinsing under hot water for one min.

Each serving equals:
HE: 3 1/2 protein, 1 1/4 bread, 3/4 skim milk

282 calories, 6g fat, 30g protein, 27g carbo, 591mg sodium, 438mg calcium, 2g fiber

Diabetic: 3 meat, 1 starch, 1 skim milk

Jo's Evaporated Skim Milk

This is 3 recipes for the above Pea Sauce

1 cup Carnation n/f dry milk powder
1 1/2 cups water

In a bowl, combine drry milk powder and water. Mix well. Makes 1 1/2 cups


Ann in San Diego


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3/7/11 1:36 P

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Tuna Sandwich Melts serves 4
From Kids in Mind Cookbook

1 (6 oz) can white tuna, packed in water, drained and flaked
1/2 cup Kraft f/f mayonnaise
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese
3/4 cup finely chopped celery
1/4 cup chopped onion
1 tsp. dried parsley flakes
4 reduced calorie hamburger buns

Preheat oven 350 degrees. In a large bowl, combine tuna, mayo, and Cheddar cheese. Add celery, onion and parsley flakes. Mix well to combine. Evenly spoon about 1/3 cup tuna mixture between each bun. Wrap buns in foil. Place wrapped sandwiches on a baking sheet and bake for 20 min. Serve hot.

Each serving equals:
HE: 1 3/4 protein, 1 bread, 1/2 veg. 1/4 slider

209 calories, 5g fat, 19g protein, 22g carbo, 679mg sodium, 173mg calcium, 1g fiber

Diabetic: 2 meat, 1 1/2 starch/carbo




Cheesy Tuna Garden Skillet serves 6 (1 cup)
From Heart Smart Cookbook

1 (6 oz) can white tuna, packed in water, drained and flaked
1 ( 10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/3 cup skim milk
3/4 cups (3 oz) shredded Kraft r/f Cheddar cheese
1/4 cup (3/4 oz) grated kraft f/f Parmesan cheese
1 tsp. dried parsley flakes
1/4 tsp. black pepper
2 cups (one 16 oz can) sliced carrots, rinsed and drained
2 cups (one 16 oz can) French style green beans, rinsed and drained
2 cups hot cooked noodles, rinsed and drained

In a large skillet, combine tuna, mushroom soup, and skim milk. Stir in Cheddar cheese. Parm. cheese, parsley flakes, and blk pepper. Cook over medium heat until cheeses melt, stirring often. Add carrots and green beans. Mix well to combine. Stir in noodles. Lower heat and simmer for 15 min. or until mixture is heated through, stirring often.

HINT: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Each serving equals:
HE: 1 1/3 protein, 1 1/3 veg, 2/3 bread, 1/4 slider, 13 opt. calories

209 calories, 5g fat, 17g protein, 24g carbo, 505mg sodium, 185mg calcium, 3g fiber

Diabetic: 2 meat, 1 1/2 veg, 1 starch




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3/7/11 1:33 P

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Shrimp and Rice serves 6
From Make a Joyful Table

1 cup (one 8 oz. can) pineapple chunks, packed in fruit juice, drained and 3 tabl. liquid reserved
3/4 cup chopped green bell pepper
3/4 cup Kraft f/f French Dressing
1 (10 oz) pkg. frozen cooked cocktal shrimp, thawed
1 tabl. chopped fresh parsley or 1 tsp. dried parsley flakes
3 cups hot cooked rice

In a large skillet sprayed with butter flavored cooking spray, combine reserved pineapple liquid and green pepper. cook over medium heat for 5 min. or until green pepper is just tender, stirring occasionally. Add French dressing, pineapple, shrimp and parsley. Mix well to combine. Lower heat and simmer for 5 min. or until mixture is heated through, stirring occasionally. For each serving, place 1/2 cup rice on a plate and spoon abut 1/2 cups shrimp mixture over top.

HINT: Thaw shrimp by placing in a colander and rinsing under hot water for one minute.

2 cups uncooked rice usually cooks to about 3 cups.

Each serving equals:
HE: 1 2/3 protein, 1 bread, 1/3 fruit, 1/4 veg, 1/8 slider, 10 opt. calories

205 calories, 1g fat, 12g protein, 37g carbo, 410mg sodium, 35mg calcium, 2g fiber

Diabetic: 2 starch/carbo, 1 1/2 meat, 1/2 fruit


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3/7/11 1:32 P

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Tuna-Corn Sauce over Muffins serves 6
From Make a Joyful Table

1/4 cup Kraft f/f mayonnaise
1 (10 3/4 oz.) can Healthy Request Cream of Mushroom Soup
1/2 cup skim milk
2 tsp. dried onion flakes
1 (6 oz) can white tuna, packed in water, drained and flaked
1 cup (one 8 oz. can) whole kernel corn, rinsed and drained
1/2 cup + 1 tabl. (2 1/4 oz) Shredded Kraft reduced fat Cheddar cheese
1 tsp. dried parsley flakes
3 English Muffins, split and toasted

In a medium saucepan, combine mayonnaise, mushroom soup, skim milk, and onion flakes. Stir in tuna, corn, Cheddar cheese, and parsley flakes. Cook over medium heat for 6 - 8 min. or until mixture is heated through, stirring often. For each serving, place 1 muffin half on a plate and spoon about 1/2 cup tuna mixture over top.


Each serving equals:
HE: 1 1/3 bread, 1 protein, 1/2 slider, 2 opt. calories

187 calories, 3g fat, 14g protein, 26g carbo, 616mg sodium, 184mg calcium, 2g fiber

Diabetic: 2 starch, 2 meat



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3/7/11 1:29 P

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Grilled Salmon Patties with Dilled Mushroom Sauce

I Got the Machine . . Now What Do I Cook?, Pg 34

1 (14 3/4 oz) can pink salmon, drained, boned and flaked
1/2 cup + 1 tablespoon (2 1/4 oz) dried fine bread crumbs
1 teaspoons dried onion flakes
1/2 cup Land O Lakes no fat sour cream*
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup fat free milk
1 teaspoon JO's Dill Seasoning

Plug in and spray both sides of a George Foreman grill with butter flavored cooking spray. In a large bowl, combine salmon, bread crumbs, onion flakes and 2 tablespoons sour cream. Using a 1/3 cup measuring cup as a guide, form into 6 patties. Evenly arrange patties on a prepared grill. Close lid and grill for 5 to 6 1/2 minutes or until patties are browned. Meanwhile, in a medium saucepan, combine mushroom soup, milk and remaining 6 tablespoons sour cream and JO's Dill Seasoning. Cook over medium heat until salmon patties are browned, stirring often. When serving, place 1 patty on a plate and spoon a full 1/4 cup sauce mixture over top.

HINT: While not as flavorful, dill weed may be substituted for JO's Dill Seasoning.

Serves 6 - Each serving equals:

HE: 2 Pr, 1/2 Br, 1/2 Sl, 12 OC
186 Calories, 6 gm Fa, 17 gm Pr, 16 gm Ca, 706 mg So, 257 mg Cl, 0 gm Fi
Diabetic: 2 1/2 Mt, 1 St/Ca


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3/7/11 1:27 P

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Skillet Barbequed Tuna

No Time to Cook, pg 29

1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 (6 oz) can white tuna, packed in water, drained and flaked
1 teaspoon Worcestershire sauce
1 cup (one 8 oz can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning
1 tablespoon white vinegar

In a large skillet sprayed with butter flavored cooking spray, sautÚ green pepper and onion until tender, about 5 minutes. Add tuna, Worcestershire sauce, tomato sauce, Brown Sugar Twin, JO's Chili Seasoning and vinegar. Mix well to combine. Lower heat and simmer 10 minutes, stirring occasionally.

Serves 4 (1/3 cup) - Each serving equals:
HE: 1 1/2 Ve, 3/4 Pr

80 Calories, 0 gm Fa, 12 gm Pr, 8 gm Ca, 564 mg So, 1 gm Fi

Diabetic: 1 1/2 Mt, 1 Ve

HINT: 1. Tastes almost like BBQ Pork
2. Substitute any reputable brand for JO's Chili Seasoning




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3/7/11 1:23 P

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Budget "Lobster" servers 4
From Grandma's Comfort Food Made Healthy

16 oz. white fish, cut into 4 pieces
2 cups hot water
1 tsp. salt
2 tabl. white vinegar

Place fish pieces in a large saucepan and cover with water. Add salt and vinegar. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 20 min. Carefully remove fish from saucepan and place on broiler of oven. Broil 5 - 6 min. on each side to dry fish. Light spray with butter flavored cooking spray. Serve at once.

HINT: Frozen haddock works great

Serve with lemon juice or hot melted reduced calorie margarine. If using margarine, count accordingly.

Each Serving Equals:
HE 1 1/2 protein

93 Cal, 1g fat, 21g protein, 0 carbo, 625mg sodium, 44mg calcium, 0 fiber

Diabetic: 3 meat


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3/7/11 1:20 P

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Bayou Jambalaya

3/4 cup onion, sliced
1/2 cup green bell pepper, chopped
1 clove garlic, minced
3 oz uncooked white rice, not instant
2 tablespoons catsup
1 3/4 cup Cajun stewed tomatoes
q cup water
4 oz cooked ham, cubed (90% lean)
4 oz medium-size shrimp, frozen or canned, rinsed and drained

In a large skillet sprayed with cooking spray, sautÚ onion, green pepper and garlic until onion is tender. Stir in catsup, tomatoes and water. Add rice and ham. Cover and simmer 20-25 minutes or until rice is tender. Add shrimp and simmer uncovered until shrimp is warmed through, about 2-4 minutes, stirring occasionally.

Each servings equals: 2 Protein, 1 1/2 Vegetable, 3/4 Bread, 8 Optional Calories

Healthy Exchanges Newsletter, Vol 1, Issue 2 - February 1992
Joanna M Lund


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3/7/11 1:18 P

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Thai Tuna Sandwiches

Cooking on the Go, pg 21

1/2 cup Kraft fat free mayonnaise
2 tablespoons Peter Pan reduced fat crunchy peanut butter
1 (6 oz) can white tuna, packed in water, drained and flaked
1 teaspoon dried onion flakes
8 slices reduced calorie wheat bread
1/2 cup finely shredded lettuce

In a medium bowl, combine mayonnaise and peanut butter. Stir in tuna and onion flakes. For each sandwich, spread 1/4 cup tuna mixture on a slice of bread. Sprinkle 2 tablespoons lettuce over filling and top with another slice of bread.

HINT: Peanut butter spreads best at room temperature.

Serves 4 - Each serving equals:

HE: 1 1/4 Pr, 1 Br, 1/2 Fa, 1/4 Ve, 1/4 Sl

267 Calories, 2 gm Fa, 19 gm Pr, 41 gm Ca, 810 mg So, 57 mg Cl, 5 gm Fi

Diabetic: 2 Mt, 1 1/2 St/Ca


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3/6/11 5:13 P

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Oven-Fried Fish

Better than any old bread crumbs is the crunchy crust that only cornflakes can deliver! The flavor is so good, you'll find it easy to persuade your family to skip the fast-food fried fish for better and nearly as fast at home.

Serves 4

3/4 cup (1 1/2 ounce) crushed corn flakes
1/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup water
1 teaspoon dried parsley flakes
1 teaspoon lemon pepper
15 ounces white fish, cut into 4 pieces
4 teaspoons reduced-calorie margarine

Preheat over to 400 degrees. Spray a cookie sheet with butter-flavored cooking spray. Place corn flake crumbs on waxed paper. In a small flat bowl, combine dry milk powder, water, parsley flakes, and lemon pepper. Dip fish in milk mixture then into corn flake crumbs. Arrange fish on prepared cookie sheet. Dot each piece with 1 teaspoon margarine. Bake 15 minutes or until fish flakes easily.

Each serving equals:
HE: 1 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/4 Skim Milk
**********
162 Calories, 2 gm Fat, 24 gm Protein, 12 gm Carbohydrate, 233 mg Sodium, 0 gm Fiber
**********
DIABETIC: 3 Meat, 1 Starch, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 170


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3/6/11 5:11 P

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I think it is from an older newsletter but to be honest I have been making it so long I don't remember.

Skillet Barbequed Tuna

1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 (6 oz.) can white tuna, packed in water, drained and flaked
1 teaspoon Worcestershire sauce
1 cup (one 8 oz. can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon chili seasoning
1 tablespoon white vinegar

In a large skillet sprayed with butter-flavored cooking spray, saute green
pepper and onion until tender, about 5 minutes. Add tuna,
Worcestershire sauce, tomato sauce, Brown Sugar Twin, chili seasoning
and vinegar. Mix well to combine. Lower heat and simmer 10 minutes,
stirring occasionally.

Serves 4 (1/3 cup) Points: 1
80 Calories, 0 gm Fat, 1 gm Fiber, 564 mg Sodium, 12 gm Protein,
8 gms Carbs

Exchanges: 1 1/2 Meat, 1 Vegetable

I add chopped celery and more veggies than what it calls for and I always triple or quadruple the recipe! I'm addicted to this recipe.


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3/6/11 5:08 P

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Tuna Cheese Biscuit Bake

Serves 6

1 (7.5oz) can Pillsbury refrigerated biscuits
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1 cup fat free milk
3/4 cup shredded Kraft reduced-fat Cheddar Cheese
1 tbsp dried onion flakes
2 teasponns dried parsley flakes
2 (6 0z) cans white tuna, packed in water, drained

Preheat oven to 375 degrees. Spray an 8-by-12 inch baking dish with butter flavored cooking spray. Separate biscuits and cut each into 3 pieces. Evenly arrange biscuit pieces in prepared baking dish. In a medium bowl, combine mushroom soup, milk, cheddar cheese, onion flakes, and parsley flakes. Add tuna. Mix well to combine. Spoon tuna mixture evenly over biscuit pieces. Bake for 30 to 35 minutes or until biscuits rise to top and are browned. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:

HE: 2 protein 1 1/4 bread 1/2 slider 2 optional calories

Diabetic exchanges: 2 1/2 meat 1 1/2 starch

WW's points: 5

Notes: I substituted finely minced fresh onion for the dry. I also added one small jar diced pimentos
and 1/4 thinly sliced celery. I cooked the celery and onion till semi tender in water before adding to the tuna mixture. If you use these additiions and substitutions be sure to adjust exchanges accordingly.

This recipe came from Family & Friends Cookbook.


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