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5 Cheap and Easy Recipes continued...

1 can (6 ounces) solid white tuna canned in water, drained

2 tablespoons chopped onion or green onions

1 egg white

1 tablespoon pickle relish (optional)

1 tablespoon light Italian salad dressing

1/4 cup panko crumbs (dry bread crumbs can be substituted)

2 teaspoons canola oil or olive oil (canola cooking spray can be substituted)


  1. In medium bowl, combine tuna, onion, egg white, relish, Italian salad dressing, and panko crumbs.
  2. Shape into 4 patties. Begin heating nonstick skillet over medium heat. Coat surface with oil or cooking spray. Add patties and fry on both sides until lightly browned. Serve with salad, soup, or whole-grain bread.

Yield: Makes 2 servings (2 patties each)
Nutrition Information:
Per serving: 297 calories, 44 g protein, 12 g carbohydrate, 7.5 g fat, 0.8 g saturated fat, 3.2 g monounsaturated fat, 2 g polyunsaturated fat, 47 mg cholesterol, 1 g fiber, 697 mg sodium. Calories from fat: 23%. Omega-3 fatty acids: 1 gram, Omega-6 fatty acid: 1 gram.

WebMD Weight Loss Clinic members: Journal as: 1 serving "lean fish with 1 tsp fat maximum" + 1 slice bread OR 1 portion "frozen dinner light"

Prize-Winning Meat Loaf


1 cup V8 Picante (vegetable juice) or tomato juice

3/4 cup quick or old fashioned oats

2 egg whites or 1 large egg

1/2 cup chopped onions

1/2 teaspoon salt (optional)

1/2 teaspoon freshly ground pepper

1 teaspoon minced or chopped garlic (or 1/2 teaspoon garlic powder)

1 teaspoon dried oregano

1 1/2 pounds lean ground beef


  1. Preheat oven to 350 degrees. Generously coat an 8-by-4-inch loaf pan with canola cooking spray.
  2. In large mixing bowl, combine all ingredients except the ground beef and mix well with your hands. Add the ground beef and mix thoroughly.
  3. Shape into a loaf in the prepared pan. Bake for 1 hour. Let stand 5 minutes before slicing.

Yield: Makes 6 servings

Nutritional Information: Per serving: 195 calories, 25 g protein, 10 g carbohydrate, 6.4 g fat, 2.2 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 95 mg cholesterol, 2 g fiber, 190 mg sodium. Calories from fat: 30%. Omega-3 fatty acids: 0.2 gram, Omega-6 fatty acids: 0.4 gram

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