Athletic By Design - ~Building Relationships & Bridging Gaps~
 
 
 
 
 
~Food Ideas~
 
 
 
  • Raw Nuts (such as almonds or walnuts)
  • Green  Vegetables (spinach, broccoli, kale, or asparagus)
  • Poultry (chicken, fish, or turkey meats)
  • Fruits (Apples, Grapefruits, Kiwi, or Pomegranate)
  • Water
  • Milk  (Non-Fat or 1%)
 
 
 
 
~ Nutritional Recipes~
 
 
 
Tuna Melt
From EatingWell: 
 
4 servings
Active Time: 10 minutes
Total Time: 15 minutes
 
 
Ingredients
  • 12 ounces canned chunk light tuna, drained (see Note)
  • 1 medium shallot, minced (2 tablespoons)
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon minced flat-leaf parsley
  • 1/8 teaspoon salt
  • Dash of hot sauce
  • Freshly ground pepper, to taste
  • 4 slices whole-wheat bread, toasted 
  • 2 tomatoes, sliced
  • 1/2 cup shredded sharp Cheddar cheese
         
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        End Ingredientsthird row
        Preparation
        • Preheat broiler.
        • Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.
        Tips & Notes
        • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
         
        Nutrition Per serving:
        252 calories; 6 g fat (3 g sat, 0 g mono); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
         
        Nutrition Bonus:
        Vitamin A & Vitamin C (20% daily value).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat.
         
         
         
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