Tuna patties, tuna cakes and tuna croquets are budget-friendly, and a healthy way to get your protein.
A few cans of tuna, some vegetables, lemon juice, mustard, Greek yogurt and bread crumbs are all the ingredients you need to prepare this budget-friendly recipe. You probably heard of tuna patties, tuna cakes or tuna croquets. Whatever you want to call them, they are done in less than 30 minutes; easy to make, full of flavor and LOTS of protein.
The lemon in this recipe is the secret ingredient to make it go from yum to yummy and the go-to-dish for those lazy days or a quick weeknight meal.
| 25 g protein/400-calorie meal
(Divide into 4 servings.)
|40 g protein/600-calorie meal
(Divide into 3 servings.)
|3 cans||Chunk light or albacore tuna|
|½ cup (75 g)||
Diced mixed vegetables
(i.e., red bell pepper, spring onions, cucumber)
|2 TBSP||Lemon juice|
|¼ cup||Plain Greek-style yogurt|
|2 TBSP||Dijon-style mustard|
|¼ cup||Dry whole wheat bread crumbs|
|2 tsp||Olive oil or canola oil for cooking|
Drain liquid from canned tuna, put into a bowl, then flake with a fork.
Set aside. In another bowl, mix together the diced vegetables, lemon juice, yogurt, mustard and bread crumbs until well blended, then add tuna and mix well. Shape into 4 large or 6 small patties.
Heat a non-stick frying pan over medium-high heat and add olive or canola oil. Gently place the patties in the pan and cook until nicely browned on one side, then turn and cook the other side until the patties are browned on both sides and heated through.
Suggestion: Complete your meal with a whole grain bun, raw vegetables and hummus dip.
By Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
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