Worcestershire Tuna
1 can tuna
Worcestershire Sauce
No-Fat or Low-Fat Cheese (optional)
- Spray a fry pan with no calorie non-stick cooking spray.
- Add tuna with an amount of Worcestershire Sauce that you like.
- Cook to desired texture.
- Add cheese if you like and let it melt after turning the burner off.
- You can eat this on some whole-wheat bread, plain, or over some brown rice.
Chicken, Rice & Beans
Cooked Shredded Chicken Breast
1 cup cooked brown rice
1 can red beans
2 tbsp. barbeque sauce
- In large bowl or Tupperware, combine rice, beans, and chicken.
- Add barbeque sauce and stir together until well-coated.
Egg Salad Sandwich
3-4 boiled egg whites (may keep 1-2 yolks)
2 tbsp. low fat mayonnaise
1 tbsp. yellow mustard
Ground black pepper
2 slices 100% whole wheat bread
Shredded lettuce or spinach leaves
1 can tuna (optional for more protein, or just use more egg whites.
- Chop egg whites and add to medium bowl.
- Add mayo, mustard, black pepper, and tuna.
- Mix well and spread over bread.
- Top with lettuce or spinach leaves and second slice of bread.
Tuna Casserole
3-4 cups cooked pasta
1-2 cans tuna (drained)
1 cup low fat cottage cheese (drained)
1 cup shredded low fat cheddar cheese
2 tbsp. low fat mayo
Ground black pepper
1 cup canned peas (rinsed & drained)
- In medium bowl, combine all ingredients and stir until well-mixed.
- Microwave for approximately 1 minute when ready to serve.
Fiery Chicken Deluxe
8 oz chicken breast
Tabasco sauce (or other favorite hot sauce)
2 tsp cayenne pepper
2 tsp crushed, dried jalapeno peppers
2 pinch of salt
1 tbsp Cajun rub/spices
1 cup of frozen green beans
5 oz red potatoes
- Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 – 10 hours (the longer, the juicier it will be)
- This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 minutes
- While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle
- Take the potatoes out, and put the green beans in for 2 – 3 minutes
- Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers
- Sprinkle the other pinch of salt on the green beans
