Tuna Time!

School is back in swing - getting dinner on the table at a reasonable hour can be tough. And what about making sure the kids (not to mention you!) are out the door with a balanced breakfast, if any breakfast at all. Tuna may be the nutritional time saver you need.

Top 5 (plus one) reasons tuna (or salmon) made the dietitian's cut:

1. You can buy in bulk and always have some on hand. Keep in your cabinets, your desk drawer, even in the middle consul of your car.
2. Tuna is packed with lean protein and healthy fats that support brain function and the heart.
3. Tuna is versatile and can be used in a ton of recipes - tuna salad, tuna cakes, tuna casserole, etc.
4. Tuna allows your creative juices to flow. Make with different seasonings (dill, cilantro, cayenne, wasabi), veggies (red pepper, onion, celery), sauces (hot sauce, lemon juice, mustard, relish), bases (plain yogurt, olive oil, canola mayonnaise), or extras (garbanzo beans, hard boiled egg, artichokes, green peas).
5. Although not quite as tasty, canned and bagged fish is a lot less expensive than its fresh counterpart.
6. Chicago Sun Times thought of twenty ways you can use the handy can.

Try this recipe and I promise you'll be smiling come lunch time. The same preparation works great for tuna or salmon cakes as well. Even give it a try with some melon for breakfast!

Salmon or Tuna Salad

1-2 servings

Ingredients:

1 (4 ounce) can salmon or tuna
1 hard-boiled egg, crushed
1/2 red or green bell pepper, diced
1 stalk celery, chopped
1/4 cup chopped onions
1 Tbsp light mayo
1 Tbsp low fat yogurt (Greek or plain)
1/8 teaspoon cayenne pepper, optional
Salt and pepper
1/4 lemon, juiced

Directions:

1. Combine salmon and hard-boiled eggs in bowl.
2. In another bowl, add chopped bell pepper, celery, onion, and mayo.
3. Add seasonings and stir to combine.
4. Pour over salmon, add lemon juice, and toss lightly.

Nutrition Information (per recipe):

Calories 266, Carbohydrates 19g, Fiber 19g, Sugars 7g, Protein 21g, Total Fat 4g