Tuna Fish for Your Family - Oldways€¦ · Tuna & Veggie Rice Bowl – Heat a bit of oil in a pan;...
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Canned tuna and other seafood are low-cost, protein-packed foods that are rich in important nutrients. And many of these nutrients found in seafood and fish are rare in other foods: Vitamin D –This hard-to-get vitamin that has been linked to decreased risk of a variety of health conditions including diabetes, cancer, hypertension and osteoporosis. Just one (3-ounce) serving of tuna provides 40 IUs of vitamin D or almost 10% of the daily recommended amount of vitamin D. Eating fish can help you get more vitamin D – because if you don’t drink milk (which also contains a lot of vitamin D) it can be difficult to find vitamin D in foods. Selenium – This important mineral has powerful antioxidant properties. Eating selenium-rich seafood is also important because a low-selenium diet can decrease immune function. The inability to take in enough selenium has been linked to diabetes, Alzheimer’s disease, liver diseases and other conditions. Eating fish as part of a healthy diet may even help you fight off colds and the flu – which may mean fewer (expensive!) trips to the doctor. Omega-3 fats – Tuna and other fish are among the few natural sources of these ‘good fats.’ Researchers found that people who ate the highest levels of omega-3 fatty acids found in seafood lived an average of 2.2 years longer. 1 Eating fish may help you spend a few more years with your grandchildren! The 2015 Dietary Guidelines recommend getting at least two servings of a variety of seafood per week for better health. Here are some easy meal ideas for using budget-friendly canned tuna: 1. Huevos Rancheros – Stir tuna into scrambled eggs, top with salsa and wrap in a corn tortilla. 2. Piled-High Tuna Sandwich – Toss together shredded carrot, low-fat mayo, garlic powder and tuna; pile onto whole grain bread and stack with more veggies including tomatoes, spinach, cucumbers and olives. 3. Tuna & Veggie Rice Bowl – Heat a bit of oil in a pan; add lots of your favorite vegetables like zucchini, tomatoes, broccoli, carrots and cook until tender-crisp. Stir in a couple cans of tuna and lots of salsa to make a sauce. Serve with brown rice and let the family add more toppings at the table like reduced-fat cheese, plain Greek yogurt and fresh cilantro. Tuna Fish for Your Family A Budget-Friendly Choice 1 Risk of dying from heart disease significantly lowered. http://www.hsph.harvard.edu/news/press-releases/higher-blood-omega-3s- associated-with-lower-risk-of-dying-among-older-adults/
Transcript of Tuna Fish for Your Family - Oldways€¦ · Tuna & Veggie Rice Bowl – Heat a bit of oil in a pan;...
Canned tuna and other seafood are low-cost, protein-packed foods that are rich in important nutrients. And many of these nutrients found in seafood and fish are rare in other foods:
Vitamin D –This hard-to-get vitamin that has been linked to decreased risk of a variety of health conditions including diabetes, cancer, hypertension and osteoporosis. Just one (3-ounce) serving of tuna provides 40 IUs of vitamin D or almost 10% of the daily recommended amount of vitamin D.
Eating fish can help you get more vitamin D – because if you don’t drink milk (which also contains a lot of vitamin D) it can be difficult to find vitamin D in foods.
Selenium – This important mineral has powerful antioxidant properties. Eating selenium-rich seafood is also important because a low-selenium diet can decrease immune function. The inability to take in enough selenium has been linked to diabetes, Alzheimer’s disease, liver diseases and other conditions.
Eating fish as part of a healthy diet may even help you fight off colds and the flu – which may mean fewer (expensive!) trips to the doctor.
Omega-3 fats – Tuna and other fish are among the few natural sources of these ‘good fats.’ Researchers found that people who ate the highest levels of omega-3 fatty acids found in seafood lived an average of 2.2 years longer.1
Eating fish may help you spend a few more years with your grandchildren!
The 2015 Dietary Guidelines recommend getting at least two servings of a variety of seafood per week for better health. Here are some easy meal ideas for using budget-friendly canned tuna:1. Huevos Rancheros – Stir tuna into scrambled eggs, top with salsa and wrap in a corn tortilla.
2. Piled-High Tuna Sandwich – Toss together shredded carrot, low-fat mayo, garlic powder and tuna; pile onto whole grain bread and stack with more veggies including tomatoes, spinach, cucumbers and olives.
3. Tuna & Veggie Rice Bowl – Heat a bit of oil in a pan; add lots of your favorite vegetables like zucchini, tomatoes, broccoli, carrots and cook until tender-crisp. Stir in a couple cans of tuna and lots of salsa to make a sauce. Serve with brown rice and let the family add more toppings at the table like reduced-fat cheese, plain Greek yogurt and fresh cilantro.
Tuna Fish for Your FamilyA Budget-Friendly Choice
1Risk of dying from heart disease significantly lowered. http://www.hsph.harvard.edu/news/press-releases/higher-blood-omega-3s-associated-with-lower-risk-of-dying-among-older-adults/
CaloriesFat
ProteinCarbs
SodiumSugar
1809g17g7g250mg4g
Ingredients:• 1 medium bulb fennel, thinly sliced (bulb and stems)
• 1/2 small red cabbage, shredded
• 1/2 small Napa cabbage, shredded
• 1/2 cup sliced green onions
• 1/2 cup julienne cut yellow bell pepper
• 1/2 cup pitted calamata olives, cut in half
• 1/3 cup gluten free rice vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped Italian parsley
• 1 teaspoon minced fresh garlic
• 1 teaspoon salt
• 1/4 teaspoon fresh ground pepper
• 1/4 cup olive oil
• 1 (12 ounce) can Chicken of the Sea® Solid White Albacore Tuna in Water, drained
• Fried rice noodles (optional)
• Toasted sesame seeds
Directions:1. In a large bowl, toss together fennel, cabbage(s), green onions,
bell pepper and olives; set aside.
2. In a small bowl, combine vinegar, mustard, parsley, garlic, salt and pepper.
3. Slowly whisk in the olive oil.
4. Pour over cabbage mix and toss to coat.
5. Gently fold in tuna.
6. Divide salad among serving plates with rice noodles (optional) and sprinkle with sesame seeds.
Directions:1. Drain the oil from the tuna into a small bowl; set oil aside.
2. In a medium-size frying pan, sauté tomatoes, zucchini, onion, and garlic in two teaspoons of the reserved oil until vegetables are tender (about 5 minutes); reduce heat to low.
3. Pour remaining oil and tuna into the frying pan over the vegetables; stir gently.
4. Beat the egg whites and single yolk for half a minute and then add to the pan.
5. Mix the eggs into the vegetables.
6. Spread the tuna, vegetable and egg mixture evenly across the pan.
7. Sprinkle the oregano, basil and thyme over the top.
8. Cover and cook over low heat for about 5 minutes, shaking the pan occasionally to loosen the frittata from the sides and bottom of the pan.
9. Serve when the frittata looks firm and evenly puffed.
10. Cut into wedges and serve immediately.
Ingredients:• 1 (5 oz) can Chicken of the Sea® Premium Select Solid Light Tuna
in Olive Oil
• 2 small fresh tomatoes, diced
• 1 small zucchini, diced
• 1/2 cup fresh, minced onion
• 1 clove garlic, minced
• 4 medium egg whites
• 1 medium egg yolk
• 1 small pinch dry oregano leaves
• 1 pinch dried basil (fresh is preferred, if available)
• 1 pinch dried thyme
TOTAL TIME:20 MINUTES
SERVINGS:6-8
NUTRITION:Calories
FatProtein
CarbsSodium
Sugar
18012g11g9g720mg2g
Tuna Fish For Your Family continued
Cabbage with Tuna and Fennel
Frittata Al Tonno
TOTAL TIME:20 MINUTES
SERVINGS:3
NUTRITION:
Recipe provided by Chicken of the Sea®
Recipe provided by Chicken of the Sea®
