Tuesday, January 14, 2014

Champion Performance Recipe of the Week - White Bean & Tuna Filling

When you're tired of chicken, tuna is an easy and quick alternative. Available in ready to eat packets or cans, you can keep several handy for those times when you just can't handle one more bite of clucker. This recipe comes together very quickly and is great for snacks or full meals. It's also easily modified for your macro needs. Increase the tuna or decrease the beans, add fat... make it your own. Further, you'll see several tips below to add flavor and 'substance' to this tasty recipe!

White Bean & Tuna Filling
Chelle Stafford
makes 5 servings

INGREDIENTS
1 15-oz can white beans (great northern, cannellini, etc), drained and rinsed.
10 oz chunk white tuna in water, drained
1 stalk celery, diced
1 Tbsp finely chopped shallot (or onion)
1 handful parsley, finely chopped (or cilantro)
1/4 cup dill pickle, finely chopped
2 Tbsp plain fat-free Greek Yogurt
1/4 tsp Mrs. Dash Garlic & Herb
ground black or white pepper to taste

DIRECTIONS
Drain and rinse beans.
Place in large bowl and mash with fork.
Add tuna, celery, shallot, parsley, pickles, Mrs. Dash, and Greek Yogurt. Mix well.
Add pepper to taste.

Use as filling in celery stalks or lettuce wraps, in a green salad, or as dip for pita chips. Additionally, you can make boats out of cucumbers - slice them lengthwise and scoop out seeds, then fill with white bean & tuna mixture.

** Add-ins: diced green onion, minced garlic, diced tomato, chopped jalapeno, diced roasted red pepper, minced raw colored peppers, sprouts, etc. Also, feel free to play with the spices - replace the Garlic & Herb with any other flavor, or individual herbs.
*** For healthy fat, add in diced avocado or crumbled feta.

Nutrition per serving: 143 calories, 17 grams protein, 15 grams carbs, 2 grams fat, 361 mg sodium, 6 grams fiber. 9 grams net carbs.




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