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Tuna & Cheese Melts - Servings: 2

Canned, water-packed tuna is a bodybuilding staple: it’s an excellent source of high-quality, virtually fat-free protein. And there’s no real cooking needed; just open a can or foil packet and you’re set. But it can be dry-tasting, and boring to eat day-after-day. Tuna & Cheese melts are one way to help make tuna more interesting that are simple and quick to prepare, as you can see below:

INGREDIENTS:

6 oz. can of water-packed tuna, drained and flaked
1 egg white
2 tbsp. oatmeal
2 tbsp. of diced onion
1/4 tsp. garlic powder
2 tsp. part-skim mozzarella cheese
salt and pepper to taste.

Directions:

Blend all the ingredients (except the mozzarella) in a bowl. Pre-heat a pan and spray with non-stick cooking spray. Divide the mixture and form into 2 patties. Cook one side until brown (not long) then turn when the second side is nearly done, sprinkle cheese over it. Place under a broiler for about 1 minute tops to melt the cheese. Serve as part of a sandwich, or with a salad and serving of French ‘Un-Fries’.

Nutritional Information:

Calories (Per Serving): 138
Protein (g): 25.5
Carbohydrates (g): 4.5
Fat (g): 2
Carb - Protein - Fat % Ratio: 13% - 74% - 13%

Reynolds Alvin is an experienced home cook and wants to share his knowledge on the Internet.

Enjoy with delight!
Lloyd Nelson

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