Thursday, April 12, 2012

Tuna Loaf with Caprese

This is a quick, easy recipe that can be prepared beforehand -- just take it out of the fridge 10 minutes before you want to bake it (while you preheat the oven), pop it into the oven for 40 minutes, and you're good to go! (The picture didn't come out too well - but you get the idea!)




Ingredients:
Tuna loaf
2 cans tuna (in water), drained
2 slices whole wheat bread
1 egg
1 green bell pepper
2 tablespoons chopped parsley
1 tablespoon Worcestershire sauce
dash pepper
1 tablespoon breadcrumbs
1 tablespoon parmesan cheese

Caprese salad
1/2 tomato
3 thin slices mozzarella
1.5 teaspoons pesto
drizzle olive oil
dash pepper

Directions:

Tuna loaf
1. Crumble bread into a bowl
2. Add egg and mix well
3. Mix in tuna fish (I use my hands to really get the mixture ground up properly)
4. Add the bell pepper, parsley, Worcestershire sauce, and black pepper
5. Just before putting into the oven, sprinkle breadcrumbs and parmesan cheese on top
6. Bake for 40-45 minutes

Caprese salad (I guess this doesn't really need an explanation, but still ...)
1. Slice tomato into rounds
2. Slice mozzarella into rounds and layer on top of tomato
3. Drizzle olive oil on top and add the pesto and pepper


Nutritional info: (calories per serving/recipe serves 3)
Tuna loaf:
230 calories
33 g. protein
14 g. carbohydrates (1.7 g. fiber)
4 g. fat (1.5 g. saturated fat)

Caprese salad - recipe given is for 1 serving
145 calories
6 g. protein
6 g. carbohydrates (1 g. fiber)
11 g. fat (0.3 g. saturated fat)

4 comments:

  1. Oh this looks so good! Thanks for sharing!! I'm always looking for quick meal ideas. Can't wait to try it.

    ReplyDelete
  2. That looks scrumptious and I love Caprese salad...yummy!

    ReplyDelete

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