Tuna Salad Wraps

Tuna Salad Wrap

 

Use vegetables in wraps, which hold better than sandwiches if

you keep the wrapper flexible and don't overstuff them. The

following recipe uses cream cheese and a lettuce leaf to prevent

the moist filling from turning the wrapper soggy. Cold wraps

usually improve in flavor by sitting in the refrigerator overnight.

 

Makes 4 wraps.

View Online: http://diabeticgourmet.com/recipes/html/231.shtml

 

Ingredients

 

-  1 can (6.5 oz.) water-packed white tuna, drained

-  1 small carrot, shredded

-  1/4 cup finely chopped celery

-  1/4 cup finely chopped green pepper

-  1/2 Tbsp. dried chives or chervil

-  2-4 Tbsp. nonfat mayonnaise

-  Salt and freshly ground black pepper, to taste

-  4 8-inch flour tortillas

-  4 Tbsp. nonfat cream cheese

-  4 well-dried leaves of leafy green lettuce slightly smaller than a

tortilla

-  1/2 cup shredded reduced-fat cheddar cheese

-  4 sprigs fresh mint, cilantro, or flat-leaf parsley

 

Directions

 

In small bowl, combine tuna, carrot, celery, green pepper,

chives and enough mayonnaise to make a moist (but not

wet) salad. Add salt and freshly ground pepper to taste.

 

On each tortilla, spread a thin layer of cream cheese

(about 1 tablespoon) across the center two-thirds of

tortilla's surface, leaving a 2-inch margin along edges.

Center 1 lettuce leaf on top of each tortilla. Press leaf into

cream cheese. Spread one-fourth of the tuna salad firmly

over each lettuce leaf, leaving a 2-inch margin at top and

bottom of each tortilla. Sprinkle one-fourth of cheese over

each tortilla and top with sprig of fresh mint or other fresh herb.

 

Fold the bottom of the tortilla up to cover the top of the

filling. Fold in the two sides a quarter-inch. Roll tortilla up,

holding side folds in. Roll wraps tightly and as firmly as

possible to ensure packets stays closed. Tightly seal each

in plastic wrap and refrigerate until ready to serve or pack.

Wraps made without wet ingredients can keep for 24 hours

or more without getting soggy.

 

Nutritional Information Per Serving

Calories: 238 ; Protein: 20 g ; Fat: 6 g ;

Sodium: 534 mg; Carbohydrates: 24 g

Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable

Lemon Pepper Shrimp Scampi

 

Ingredients

• 1 cup uncooked orzo
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt, divided
• 7 teaspoons unsalted butter, divided 
• 1 1/2 pounds peeled and deveined jumbo shrimp 
• 2 teaspoons minced fresh garlic 
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon freshly ground black pepper

Preparation

1. 1. Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley and 1/4 teaspoon salt; cover and keep warm.
2. 2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4 teaspoon salt. Add half of shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; sauté 2 minutes or until almost done. Transfer to plate.
3. 3. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, juice, and pepper; cook 1 minute or until shrimp are done.

Pad Thai

Pad Thai

Recipe By     :

Serving Size  : 6     Preparation Time :0:00

Categories    : Main Dish

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  8             ounces  rice noodles

  1                     chicken breast -- skinned and boned

  8                     medium shrimp -- shelled

     1/2           cup  water

     1/4           cup  fish sauce

  3        tablespoons  sugar

  1         tablespoon  lime juice

  1           teaspoon  paprika

     1/8      teaspoon  cayenne pepper

     1/2         pound  bean sprouts

  3                     garlic cloves -- finely chopped

  1                     egg

  4        tablespoons  roasted peanuts -- finely chopped

Place rice noodles in a large bowl. Cover with water; soak 30-45 minutes. Cut chicken into 1 1/2 x 3 inch strips.

Cut shrimp in half lengthwise; set aside. Combine water, fish sauce, sugar, lime juice, paprika, and cayenne pepper in a small bowl; set aside. Reserve 1/4 of bean sprouts for topping; combine remaining sprouts and onions.

Drain noodles. Heat a wok over medium heat for 2 minutes. Push chicken to one side. Break egg into wok. Stir quickly to break up yolk and scramble egg. When egg is set, mix with chicken. Add drained noodles, shrimp, fish sauce mixture and 3 tablespoons peanuts. Cook and stir over high heat for 2-3 minutes.

Spoon onto a heated platter. Sprinkle with reserved bean sprouts, then with remaining peanuts.

Pasta and Tuna Salad

Pasta and Tuna Salad

1 Tbsp. olive oil

6 cloves garlic, minced

1 onion, minced

2 cans (13 oz.) tuna, drained

3 tomatoes, chopped

2/3 c. sliced black olives

2/3 c. diced zucchini, if desired

2 tsp. Worcestershire sauce

3/4 lb. rotini, cooked al dente

1 1/2 c. boiling water

2 1/2 Tbsp. chicken bouillon

1/4 c. fresh chopped parsley or 2 Tbsp. dried parsley

1/2 c. fresh chopped basil, or 1 Tbsp. dried basil

black pepper, to taste

1/4 c. heavy cream

1 head romaine lettuce, shredded

1.  In skillet, heat oil over low heat. Add garlic and onion and cook 10 minutes, or until garlic is lightly browned, stirring often. Set aside.

2.  In bowl, combine tuna, tomatoes, Worcestershire sauce, and rotini. Toss to blend.

3.  Add garlic and onion mixture. Toss to blend. Set aside.

4.  In second bowl, combine water, bouillon, parsley, basil, pepper and cream; blend thoroughly.

5.  Pour bouillon mixture over tuna mixture. Toss to blend.

6.  Divide lettuce among 8 plates. Top with tuna mixture.

Red Lobster Crab Cakes

Red Lobster Crab Cakes

1/2 tsp. minces garlic

1 Tbsp. minced onion

1 Tbsp. minced celery

2 Tbsp. mayonnaise

1 egg

1/8 tsp. salt

1/8 tsp. white pepper

1 tsp. Dijon mustard

1 tsp. Old Bay seasoning

1/4 c. bread crumbs - plus 

1 lb. lump crabmeat

oil for sauteeing

1.  Combine all ingredients except breadcrumbs and crab.

2.  Gently mix in crab meat and crumbs.

3.  Form into 2 inch ball.  Roll in crumbs and flatten slightly until it's about 3 inches round and 1/2 inch thick. Refrigerate.

4.  Heat oil in skillet.  Cook 2 at a time. Brown on one side for 2 to 3 minutes. Turn and brown on the other side.

5. Turn down heat and simmer for 5 - 8 minutes.

Serve hot.

Makes about 6.

Pad Thai

 Pad Thai

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Main Dish

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  rice noodles
  1                     chicken breast -- skinned and boned
  8                     medium shrimp -- shelled
     1/2           cup  water
     1/4           cup  fish sauce
  3        tablespoons  sugar
  1         tablespoon  lime juice
  1           teaspoon  paprika
     1/8      teaspoon  cayenne pepper
     1/2         pound  bean sprouts
  3                     garlic cloves -- finely chopped
  1                     egg
  4        tablespoons  roasted peanuts -- finely chopped

Place rice noodles in a large bowl. Cover with water; soak 30-45 minutes. Cut chicken into 1 1/2 x 3 inch strips.

Cut shrimp in half lengthwise; set aside. Combine water, fish sauce, sugar, lime juice, paprika, and cayenne pepper in a small bowl; set aside. Reserve 1/4 of bean sprouts for topping; combine remaining sprouts and onions.

Drain noodles. Heat a wok over medium heat for 2 minutes. Push chicken to one side. Break egg into wok. Stir quickly to break up yolk and scramble egg. When egg is set, mix with chicken. Add drained noodles, shrimp, fish sauce mixture and 3 tablespoons peanuts. Cook and stir over high heat for 2-3 minutes.

Spoon onto a heated platter. Sprinkle with reserved bean sprouts, then with remaining peanuts.

Cuisine:
  "Thai"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 334 Calories; 10g Fat (26.9% calories from fat); 16g Protein; 46g Carbohydrate; 2g Dietary Fiber; 80mg Cholesterol; 62mg Sodium.  Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

Tuna Casserole

Tuna Casserole

1 can cream of chicken soup
1/2 c. mayonnaise
1/4 c. milk
1/2 c. diced onion
1/2 c. diced celery
6 oz. tuna, drained and broken up
6 oz. pasta. cooked
1/4 c. shredded cheddar cheese
salt & pepper, to taste

Mix together soup, mayonnaise and milk.
Add onion and celery.
Fold in tuna, pasta, cheese, salt & pepper.
Pour into a greased casserole dish.
Bake at 375 for 40 to 45 min.

Crunchy Baked Tilapia

Crunchy Baked Tilapia

1 c. saltines, crushed
1 Tbsp. Italian seasoning
1/2 Tbsp. parsley
black pepper
1/3 c. butter, melted
2 Tbsp. Parmesan
2 Tilapia fillets

Preheat oven to 400.
Melt butter, set aside
Mix cracker crumbs, seasoning & spices.
Make sure fillets are dry and then dredge in butter and then dredge in crumbs.
Place on oil sprayed baking sheet and distribute remaining crumbs on top of fillets.
Drizzle remaining butter over fillets.
Sprinkle with Parmesan.
Bake for 15 to 20 minutes.

Oven Fried Scallops

Oven Fried Scallops

1 lb. scallops
6 Tbsp. egg substitute OR
  2 eggs and 2 Tbsp. water
bread crumbs seasoned as you want
olive oil spray

Rinse scallops and pat dry.

Get your eggs ready in one bowl and your breadcrumbs with seasonings in a second bowl. Dip your scallops in egg and then bread crumbs.  Arrange in greased pan. Spray lightly with olive oil spray and let set for 30 minutes.

Bake at 500 for about 10 minutes or until opaque and lightly browned.