Lunch

Healthy Tuna Melts

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2

Here's what you need...

• 6 oz can of albacore tuna (in water), drained and flaked
• 1 egg white
• 2 Tablespoons oatmeal
• 2 Tablespoons diced onion
• 1/4 teaspoon garlic powder
• 2 teaspoons low-fat shredded cheese
• Salt and pepper to taste

1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein 

Veggie Protein Rice

Typically rice is filled solely with carbohydrates, but this recipe loads brown rice with protein. Egg whites, broccoli, celery, mushrooms, onions and spinach mix with brown rice to create a tasty, filling and healthy dish. Top with salsa for an extra flavor kick.
Servings: 2

Here's what you need...

• 1/2 cup chopped broccoli
• 1/2 cup chopped onion
• 1 cup sliced mushrooms
• 2 diced celery stalks
• 1 cup raw spinach
• 1/3 cup chicken broth
• 2 tablespoons lite soy sauce
• 1/4 cup long-grain brown rice
• 6 egg whites

1. Steam the broccoli until just tender. Coat a medium sized pan with cooking spray, add the steamed broccoli, chopped onion, sliced mushrooms, diced celery, and raw spinach. Cook on medium heat until the spinach has cooked.
2. Add the chicken broth, soy sauce and rice to the vegetable mixture and simmer until the liquid is gone.
3. Add the egg whites and stir until the eggs are completely cooked.

Nutritional Analysis: One serving equals: 380 calories, 1.8g fat, 54g carbohydrate, 3g fiber, and 33.1g protein 

Egg Bomb Sandwich

Total: 15 minutes
1 serving
• 2 slices whole wheat bread
• 3 Egg whites
• Shredded 2% Cheddar Cheese
• Smart Squeeze (or other calorie-free butter substitute)

1. Scramble eggs in small skillet
2. Toast bread slices and butter one side of each slice
3. Sprinkle cheese on buttered side of one toast slice
4. Put eggs on top of cheese, top with other slice of toast, and let melt for 1 minute

Mediterranean Tuna Wrap (By Ellie Krieger)

Total: 15 minutes
4 servings
• 2 (6-ounce) cans chunk light tuna in water, drained well
• ¼ cup finely diced red onion
• ¼ cup chopped fresh parsley leaves
• ¼ cup chopped kalamata olives
• 3 tbsp olive oil
• ½ teaspoon lemon zest
• 2 tbsp freshly squeezed lemon juice
• Salt
• Freshly ground black pepper
• 6 cups pre-washed mixed greens (about 3 ounces)
• 4 whole-grain wrap breads (about 2 ounces each)
• 2 large tomatoes, sliced

1. In a medium bowl combine tuna, onion, parsley, and olives.
2. In a small bowl, whisk together the olive oil, zest, lemon juice, salt and pepper. Pour about 2/3 the dressing over the tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine.
3. Place some tuna salad onto each piece of wrap bread. Top with 1 1/2 cups of greens and a few tomato slices. Roll the wraps and serve.