New Braunfels Herald Zeitung (Newspaper) - January 29, 2003, New Braunfels, Texas
1 can of tuna, drained
2 hard-boiled eggs, diced
1 tablespoon of parsley
2 tablespoons of celery
2 tablespoons of onion
2 tablespoons of green pepper
2 tablespoons of pimento, diced
4 tablespoons of cream of mushroom
Creative recipes give Yuck!’ a new lease on life
By Betty Taylor
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 includes the word "Yuck!” when referring to tuna fish, but then goes on to give suggestions for clever ways to prepare the protein-laden food so that it tempts the taste buds. And there is good reason to do so.
According to the StarKist Web site: "While 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 :wf 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 date,” explained William Harris, Ph.D., director of the Lipoprotein Research Laboratory at the Mid-American 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 calories) includes:
170 calories 24 grams of protein 7 grams of fat 199 milligrams of phosphorous
7 milligrams of calcium 0 carbohydrates 1.6 milligrams of iron 70 International Units of Vitamin A 4/100 milligrams of thiamin
10/100 milligrams of riboflavin IO. I milligrams of niacin
Top and bottom: Spice up the traditional tuna salad sandwich with extra ingredients, such as peppers, to pack in more flavor.
Boil parsley, onion, celery and green pepper until transparent. Drain and cool. Mix with drained tuna, diced eggs, pimento and cream of mushroom soup. Spoon filling on circles of doygh and fold over, crimp edges with forte Bake 20 to 25 minutes until golden brown. Serve with warm cream of mushroom soup.
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.
2 cups of flour 2/3 cups of margarine Cold milk Salt
Clit margarine and salt into flour. Add milk a little at a time. Dough should be like biscuit dough. Roll rectangular. Cut five-! inch ordos with Ud or anything round. Makes eight.
1 can (12 ounces) StarKist Solid White Tuna, drained and chinked L
2 tablespoons olive oil 4 doves garlic, minced
2 cups sliced mushrooms , v;
1/2 cup chopped odon
1/2 teaspoon crushed red pepper W
2-1/2 cups chopped plum tomatoes I
1 can (14-1/2 ounces) chicken broth I
2 cups water M2 teaspoon salt 1/4 teaspoon coarsely around black oeooer 1 package (9 ounces) uncooked fresh linguine JI
1/3 cup chopped fresh cilantro 1/3 cup toasted pine nuts or almonds
In 12-Inch skillet, heat olive od over mecfcum- ^BS , high heat; saute garlic, mushrooms, onion and
W red pepper until golden brown. Add tomatoes, ^
jL chicken broth mixture, salt and black pepper, bring IL to a boil.
Separate uncooked Inguine into strands; place k in skillet and spoon sauce over. Reduce heat to simmer, cook, covered, 4 more minutes or until cooked through. Toss gently; add tuna and cilantro and toss again. Sprinkle wth pine nuts.
Prep Time: 12 minutes. Makes six servings.
Top and bottom photos by K. JESSIE SLATEN
Middle photos by DAVID INGRAM
1/2 teaspoon of poultry seasoning
Line a nine-inch pie pan with one crust; set aside. Combine the tuna, peas and carrots, onion, mushroom soup, milk and poultry seasoning. Add salt and pepper to teste.
Pour til ling in the pie pan and top with the second crust. Seal and crimp edges. Slit top of crust to vent and bake at 375 degrees Fahrenheit for 45 to 50 minutes or until golden brown.
I package (two crusts) of refrigerated all ready pie caste 1 can (12 1/2 ounces) of tuna, drained 1 package (10 ounces) of frozen peas and carrots 1/2 cup of chopped orion 1 can of cream of mushroom soup 1/2 cup of rritic
■ 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 agent.)
gle serving. Try this: When dining out or ordering in, ask for hqlf of a serving or a ‘doggy bag.’ That way you won’t be as full, and you can have some tomorrow.”
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:
Many low-fat or nonfat foods are also high in calories. Eat everything in moderation.
The CDC suggests the following tactic when you’re in a restaurant or ordering in. "When the food arrives, it’s piled so high you think there’s no way you can finish it. Sometimes it tastes so good you can’t stop. But then you’re too full. Typical restaurant servings are often twice the size of a sin
desserts and sweets. You can still say “OK,” just:
■ Cut down on the portion size and how often you eat these items.
■ Substitute low-fat or fat-free cookies, ice cream and other baked goodies.
■ Choose bruit. It tastes great, is filling and provides energy.
However, just because something is fat-free or low-fat doesn’t mean you can eat as much as you want.
Why do we eat snacks? According to the Centers for Disease Control and Prevention’s 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 easy-to-grab foods, such as celery sticks, cucumber slices and cherry tomatoes, or healthy store-bought foods, such as
pretzels, that are easy to keep with you in your briefcase, office, car and home.
If you’re like most people, no matter how much you have eaten at dinner, there’s always room for
Contact Features „ WerW«Hnv
Editor Brian Grant, — ¥ ™
625-9144 ext. 222 . ■ A January 29,2003~ . IB