I was reading some food blogs today and I was reminded of a meal I used to eat all the time in my early 20s. I call it Spicy Tuna Cottage Cheese and it can be eaten plain, on whole wheat crackers, on avocado slices, on tomato slices, or on whole grain sandwich thins.
This is a high protein snack that offers quickly digesting protein in the form of tuna, and slowly digesting protein in the form of cottage cheese. The salsa offers us some additional flavor and all of the great benefits of tomatoes.
Tuna is an athlete’s best friend. What else can you whip up in a matter of 15 seconds, which provides the benefits of fish with 0 carbs and 1 gram of fat? This easy cookin’ tuna burger has a touch of lemon with a spicy kick. Add in the breadcrumbs if you don’t care about the carbs or if you just want the burger to be a little heartier.
1 can drained, solid white albacore tuna 2 small egg whites or 1 jumbo egg white a squirt of lemon juice or a dash of lemon-pepper seasoning 1 tablespoon crushed red pepper
Mix all ingredients together in small bowl. Form two patties and cook on a non-stick pan sprayed with non-stick cooking spray like PAM until tuna patties are slightly browned. Served on top of a small salad, on a whole wheat bun, or on whole wheat bread. Serves two regular athletes or one hungry powerlifter.
The McTuna Meal: serve with oven-baked steak fries, a touch of ketchup, and a super-size Diet Coke. =P
Extra Hearty Tuna Burger: make the burgers with 1 tablespoon of bread crumbs.
Cheesy Fish Burger: either slap a piece of 2% cheese on there, or sprinkle on some shredded cheddar.
Nutritional Information Per Serving: Calories- 205 Carbs- 5g Protein- 28g Fat- 7g