It wasn’t until after college that I ate seafood other than canned tuna as tuna salad. However, it wasn’t until a former student of mine and I met for sushi a few years ago that I started to really get adventurous with my seafood. There are still things I don’t like such as lobster – I know, blasphemous to many who are from New England. I had a bad batch of scallops that made me sick so I stay away from those too.
We will make seafood dishes every now and then, but as many people say financial barriers can make it hard to make healthier choices and that’s a huge reason why we limit the diversity in the seafood we have at home. When shrimp go on sale we will buy them and same with salmon burgers, fresh white fish and squid, but canned tuna is probably always going to be my go-to lean protein because it is more reasonably priced.
To help prevent meal burn out I try to keep diversity in my meal planning, but sometimes you can only have chicken so many ways before you decide it’s not what you want for lunch. Last week, while I was trying to figure out what I wanted for lunch that wasn’t chicken, I decide I could go for tuna, but I didn’t want a tuna sandwich or a tuna melt. I’ve had salmon burgers at a few restaurants in the area, not steaks, but a formed patty with spices and binding ingredients. I figured I could probably make a tuna burger if I looked hard enough.
What You’ll Need
- 1 can of tuna
- 1 egg
- 2T of flour
- 1 tsp of seasoning blend of choice
- Baking sheet
- Cooking spray
- Pre-heat oven to 400 degrees.
- Prep your baking sheet with a little cooking spray. You could also use olive oil.
- Drain a can of tuna and add to a small bowl. Break up tuna into smaller chunks.
- Add an egg and flour to tuna. Mix well. You may want to add the flour a little bit at a time so that it doesn’t poof out of the bowl.
- Add seasoning blend to tuna mixture. If you want want to use a seasoning blend, you can add salt, pepper and individual spices to your taste.
- Once mixed, take a flat spatula and move mixture to the middle of the bowl forming a circle. Slowly dump mixture to baking sheet and shape to a circular patty about half an inch thick. You can make one patty or two 2 ounce patties.
- Bake for about 15 to 20 minutes. Patty will be crispy on the outside and cooked through on the inside.
I served mine on top of lettuce with onions, tomatoes and sriracha mayo. You can serve it on a bun or in a salad. There’s a place in town that makes an excellent broccoli slaw.
Well, damn, Now I’m hungry.
Macros for a 4 ounce patty: 4.5f | 10c | 28p
Sweet potatoes, pumpkins and squash are essentially relatives, so why not treat them similarly? I understand that many squashes have distinct flavors such as acorn squash being a little more nutty, but butternut squash I believe has a lot of diversity.
I’m going out on a limb to say that I think there are two main ways to cook butternut squash, boil it or roast it. I typically roast it. Tonight it was cubed before roasting. Many times, I halve it, de-seed it and lay it face down on a baking sheet to cook with a little salt. Tonight, I did something similar by using a baking sheet, but I guess I have pie on my mind.
What you’ll need
- Butternut squash
- Olive oil
- Pumpkin pie spice
- Sharp kitchen knife (or a knife that will cut through squash)
- Mixing bowl
- Cooking spray
- Baking sheet
- Preheat the oven to 350 degrees
- Start cutting your squash by halving it. Once you have it cut in half, de-seed it. I like to use and ice cream scoop because it pulls all the seeds and strings out easily.
- After you’ve de-seed your squash, start cutting it into cubes. To remove the skin, I cut it off, trying to keep as much of the meat as possible.
- Once your squash is cubed add it to your mixing bowl and sprinkle with a little olive oil. I use about 1 tablespoon. You may need to adjust this depending on how much squash you have in your bowl.
- Spray baking sheet with cooking spray. Even though you tossed the squash in olive oil it an still stick to the baking sheet.
- Dump squash onto baking sheet and spread evenly so that no pieces are on top of each other.
- Sprinkle pumpkin pie spice over squash. Use as generously as you would like. You can also use just cinnamon if you don’t like the other spices in the blend.
- Sprinkle a teaspoon of Splenda over the squash.
- Bake for 10 minutes or until slightly crispy.
I’ve heard of people using honey to sweeten up squash, what ways do you like to prepare and cook yours?
With summer BBQ’s and gatherings over bonfires, there are some treats that you just can’t escape, nor would you want to. For me the list contains s’mores, guacamole, burgers and chicken wing dip. I know I’ve written about chicken wing dip before because I make it at other times of the year for a bunch of different kinds of parties. The last time I made it was for the Superbowl and it was just as much of a success as it was when I made it for Thanksmas.
However, this time around I really wanted to make a version that I didn’t feel guilty eating. This isn’t something that I eat often, but even still, I know the ingredients and they’re not all things I typically consume.
We had been invited to a pre-4th of July BBQ and knowing this crowd, I knew what kind of food to expect (I may have had a few too many cupcakes), so I figured I could leave some extra wiggle room with some on the fly modifications the foods I was bringing to the party for myself. I made my regular batch of dip for everyone else, and had brought the recipe below for myself.
What You’ll Need:
- Joseph’s flax and oat pita
- 60g of fat free cream cheese
- 3 teaspoons of Frank’s Red Hot
- 4 ounces of chicken
- 1/2 tablespoons of Rosemary and Sundried Tomato seasoning
- 1/4 cup Mexican blend cheese
- Pre-heat oven to 350 degreees.
- Spray baking sheet and lay out chicken evenly apart, bake for 7 minutes or until cooked.
- While chicken is baking, in a bowl soften 60g or 4 tablespoons of fat free cream cheese.
- Add Frank’s Red Hot to cream cheese. Set aside.
- While chicken is still hot, tear apart into bite size pieces, add to cream cheese mixture.
- Stir in Rosemary and Sundried Tomato seasoning thoroughly – nothing worse than a full bit of spice!
- Stir in shredded cheese. Set aside.
- Take your pita and open the pocket.
- Stuff chicken and cheese mixture into the pita. Bake on an ungreased baking sheet until outside is crispy.
This recipe serves one and it’s super filling. I had it as an in between meal while we were chatting and playing yard games. It could be served for lunch or dinner because the portion is enough to keep you content. You could also serve with pita chips if you wanted a little more carbs to the meal.
Macros and nutritional information:
Macros will vary as you change ingredients and portions.