Tuesday, April 20, 2010

John Berardi Tuna Burgers:

I love Tuna so I really love these.  This recipe makes 4 servings.  You can make lots of batches and have portion sized meals that are easy to grab! I even make them and freeze them.

  • 3 Cans (14oz each) water packed chunk light tuna, drained.
  • 4 scallions, minced
  • 2 Omega 3 Eggs beaten
  • 2 Garlic Cloves, chopped
  • 1/4 cup flax meal (buy whole flax seeds, grind in coffee grinder to make flax meal)
  • 2 TBSP black mustard seed 
  • 1 TBSP finely minced cilantro 
  • 1 tsp soy sauce
  • Salt & Pepper to taste 
  • 2 TBSP Olive Oil

In a Large bowl, combine the tuna, scallions, egg, garlic, flax meal, mustard seed, cilantro, soy sauce, salt & pepper.  Form into 4 patties.  Heat the oil in a large skillet over medium heat.  Add the burgers and cook for about 6 mins on each side or until browned on both sides and cooked through.

Prep time: 20 mins
Per Serving:  230 calories, 31 G Protein, 7 G Carbs, 3 G fiber, 9 G of fat

Low fat Peanut sauce:  1 Cup Fat free Yogurt, 1TBSP peanut butter, 1 tsp chili paste

Pictures to follow sooon ! :)

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