Can Do Bonus Recipes

Baked Sweet Potato with Tuna

Serves 1-2

2 medium sweet potatoes
½ cup reduced fat sour cream
2 Tbsp. chopped fresh chives
Salt and pepper to taste
1 5 oz. can chunk light tuna, drained

Pierce sweet potato several times with a fork. Bake for 40 to 50 minutes at 400°F or 8 to 10 minutes in microwave, until tender to the touch. Slice each yam lengthwise to nearly split. In a bowl, combine sour cream, chives, salt and pepper. Divide sour cream mixture among potatoes and top with tuna.

Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.

 

Crab Stuffed Tomato with Curry Mayo

Serves 1-2

1 6 oz. can crab, drained
1 stalk celery, thinly sliced
2 green onions, thinly sliced
Juice of 1/2 lemon
Salt and pepper to taste
1/3 cup reduced fat mayonnaise
½ tsp. curry powder
2 beefsteak tomatoes

In a bowl, flake crab and mix with celery, green onion, lemon, salt and pepper; set aside. In a separate small bowl, combine mayonnaise and curry powder; set aside. Slice off top of the tomatoes and guide a small knife around the inside of the tomato. Use a spoon to scoop out the innards of each tomato. Fill each tomato with crab mixture and top with curry mayonnaise.

Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.

 

Chicken Noodle Soup

Serves 2-3

1 Tbsp. vegetable oil
1 medium yellow onion, diced
2 medium carrots, thinly sliced
2 garlic cloves, minced
4 cups low sodium chicken broth
2 5 oz. cans chicken
½ lb. soba noodles
1 cup frozen peas
1 cup frozen corn
¼ cup chopped chives
Salt and pepper to taste

In a large saucepan, heat oil over medium. Add onion and carrot and cook until softened, about 6 minutes. Stir in garlic and cook 1 minute. Add broth, chicken, noodles, peas, corn, chives, salt and pepper to pot and simmer for 10 minutes.

Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.

 

Scrambled Egg & Sardine Wrap

Serves 2

1 Tbsp. vegetable oil
I red bell pepper, chopped
2 garlic cloves, chopped
4 eggs
2 3.5-oz. cans sardines, drained
¼ cup milk
2 green onions, sliced
1 tsp. curry powder (optional)
Salt and pepper to taste
1 avocado, diced
½ cup shredded reduced-fat cheddar cheese
4 large whole-wheat or corn wraps
1 cup salsa

In a large skillet, heat vegetable oil over medium heat. Cook red pepper and garlic four minutes. IN a large bow, combine eggs, sardines, milk, onions, curry, and salt and pepper. Add sardine mixture to the skillet and cook five minutes, or until the eggs set, stirring often. Add avocado and cheese, and cook one more minute. Top wraps with sardine scramble and salsa, then fold.

Nutrition Facts (per serving): 641 calories, 29 g protein, 56 g carbs, 35 g fat (7 g saturated), 11 g fiber, 8 g sugar, 1,506 mg sodium

 

Penne with Salmon & Asparagus

Serves 2-3

½ lb. whole-grain penne
1 bunch (about 1 lb.) asparagus, woody ends trimmed, cut into ½-inch pieces
2 5 oz. cans salmon, drained Juice of ½ lemon
½ cup sun dried tomato, sliced
½ cup fresh cilantro, chopped
½ tsp. red pepper flakes
Salt and pepper to taste
Grated Parmesan cheese (optional)

In a large saucepan, cook penne according to package directions. Add asparagus to the cooking pasta with about 3 minutes remaining. Drain pasta and asparagus, and mix with salmon, lemon juice, sun dried tomato, cilantro, pepper flakes, salt and pepper. Top with Parmesan cheese if desired.

Nutrition Facts (per serving): calories, g protein, g carbs, g fat, g fiber, g sugar, mg sodium.