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New Braunfels Herald-Zeitung (Newspaper) - January 29, 2003, New Braunfels, Texas Contact Features Editor Brian Grant 6214144 ext 222 Wednesday January IB 2 tablespoons of gwertpeppe Creative recipes give YuckFanew lease on life BY BETTY TAYLOR HeraldZeitung Correspondent Tuna fish might have gotten a bad rap in the 1950s when it used to be slapped between two slices of white bread or when tuna casseroles were in their heyday For some it became an acquired taste Some never took to it And those with refined taste buds know that it is all in the preparation Even one essay on a teen bodybuilding Web site tncKides the word Yuck when referring to tuna fish but then goes on to give sug gestions for clever ways to prepare the proteinladen food so that it tempts the taste buds And there is good reason to do so According to the StarKist Web site Whole tuna is low in fat research shows the type of fat in Albacore tuna omega 3 fatty acids may be beneficial for lowering heart disease risk The amount of omega 3 fatty acids in Albacore tuna 450 mg per serving is about what we recommend to be consumed two or three times a week based upon the scientific research to explained William Harris direc tor of the Ldpoprotein Research Laboratory at the MidAmerican Heart Institute in Kansas City and a leader in omega 3 fatty acid research since 1980 The nutritional value of 3 ounces of tuna packed in oil tuna packed in water will generally be lower in calo ries includes 170 calories 24 grams of protein 7 grams of fat 199 milligrams of phospho rous 7 milligrams of calcium 0 carbohydrates milligrams of iron 70 International Units of Vitamin A milligrams of thi amin milligrams of riboflavin milligrams of niacin plmerito 4tabtespoons cream of mushroom soup Bott parsley onion celery and green pepper until transpar ent Drain and cool Mix with drained tuna diced eggs pimen j to arid gream of mushroom soup Spoon filling on circles of doughrand over crimp edges with fork Bake 20 to 25 min utes until golden brown Serve with warm cream of mushroom soup drufefc 2 cups of flour cups of margarine CoJdrnHk Cut margarine and salt into ftour Add milk a littte at a time Dough should be like biscuit dough Roll rectangular Cut five K anything round Makes eight lta H MM M J Top and bottom Spice up the traditional tuna salad sandwich with extra ingredients such as peppers to pack in more flavor Above and below Shopping for tuna can be intimidating with bags packs cans and fresh cuts Which products you buy depends on what you plan to prepare SPCY TUNA AhDLNGUNE WITH GAR1JC AND PWE NUTS lean 12 ounces StarWst Solid White Tuna drained and chunked 2 tablespoons ofiye oil 4 cloves gartc minced 2 cups sfoed mushrooms cup chopped onion crushed red pepper opped plum tomatoes 1 can ounces chicken broth 2 cups water teaspoon salt teaspoon coarsely 1 niV ipackaoa 9 ounces uncooked Top and bottom photos by K JESSIE SLATEN Middle photos by DAVID INGRAM cxip chopped fresh caantro up toasted pJrw nuts In heat oiveotl over mediuiv reel pepper unfit golden brown Add tomatoes cWcken broth nurture satt and Wack pepper bring Separate uncooked Inguine into strands place In skiet and spoon sauce over Reduce heat to J fipok covered 4 mow minutes or unB cooked Toss mtofi add tuna and cHantro and toss again two crusts of refrigerated pte crusts ounces of tuna drained teaspoon of poultry seasoning Une a nineinch pie pan with set aside Combine the tuna peas and m rots onion mushroom soup rrik and pouKry seasoning Add salt and pepper to taste Pour filling In the pte pan and top wrthtte second erujBt Seal and crimp edges of crust to vent and bake at 375 degrew en brown Snacking can be healthy just keep these helpful tips in mind Why do we eat snacks According to the Centers for Disease Control and Preventions Division of Nutrition and Physical Activity snacks satisfy our sweet and salt cravings they taste great and are easy to make You can make your own snacks by packing healthy quick and easyto grab foods such as celery sticks cucumber slices and cherry tomatoes or healthy storebought foods such as PAT RASOR pretzels that are easy to keep with you in your brief case office car and home If youre like most people no matter how much you have eaten at dinner theres always room for desserts and sweets You can still say just V Cut down on the por tion size and how often you eat these items Substitute lowfat or fatfree cookies ice cream and other baked goodies 0 Choose fruit It tastes great is filling and provides energy However just because something is fatfree or low fat doesnt mean you can mucn as you want Many lowfat or nonfat foods are also high in calo ries Eat everything in mod eration The CDC suggests the following tactic when youre in a restaurant or ordering in When the food arrives its piled so high you think theres no way you can fin ish it Sometimes it tastes so good you cant stop But then youre too full Typical restaurant servings are often twice the size of a sin gle serving Try this When dining out or ordering in ask for half of a serving or a doggy That way you wont be as full and you can have some How about fast food It combines two of our favorite desires things in a hurry and food Unfortunately it also tends to combine a lot of fat and calories You can still get food in a hurry but try these CDC suggestions Order a lean roast beef sandwich Order grilled chicken sandwiches and be selective with your condiments Keep the portions to regular and small Do not order a double portion of anything or go for a larger size Order items without the cheese Patricia Anderson Rasor is a Comal County Extension
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