Foods, Uncategorized

NAME-THAT-TUNA CASSEROLE

NAME-THAT-TUNA CASSEROLE

 

Name-That-Tuna Casserole

 

Ingredients

4 cup uncooked high-fibre rotini pasta

1 cup frozen green peas

1 Tbsp butter

¾ cup diced yellow onions

½ cup diced celery

1 tsp minced garlic

½ tsp dried tarragon

1 can reduced-sodium chicken broth, undiluted (10 oz/284 mL)

1 can 2% evaporated milk (13 oz/370 mL)

2 Tbsp all-purpose flour

1 tsp Dijon mustard

Grated zest of 1 lemon

¼ tsp each salt and freshly ground black pepper (or to taste)

¾ cup packed shredded light Monterey Jack cheese (3 oz/85 g)

½ cup packed shredded Parmesan cheese (2 oz/56 g)

1 Tbsp minced fresh dill

1 can wild salmon, well drained (6 oz/170 g)

1 can tuna, well drained (6 oz/170 g)

 

 

Directions

 

  1. It is best to have all ingredients ready to go before starting. Chop the onions and celery, grate the cheeses, drain the canned fish, etc.

2. In a large pot, cook pasta according to package directions, adding frozen green peas to pot during last 2 minutes of cooking time. Drain and keep warm.

3. Meanwhile, prepare sauce. Melt butter over medium heat in a large non-stick pot. Add onions, celery, and garlic. Cook and stir until vegetables are tender, about 4 minutes. Stir in tarragon and cook 30 more seconds. Add broth. Whisk together evaporated milk and flour until smooth. Add to pot. Cook and stir until sauce bubbles and begins to thicken.

4. Stir in mustard, lemon zest, salt, and pepper. Cook 1 more minute. Remove sauce from heat and stir in both cheeses until melted. Add drained tuna and salmon and mix well. Add drained noodles and peas and mix well. Serve hot with freshly ground black pepper on top. Enjoy!

 

-People Start to Heal The Moment They Are Heard-

 

 

Health and Wellness Associates
EHS Telehealth

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Uncategorized, Vitamins and Supplements

Get Yourself Some Fish Oil

salmon

GET YOURSELF SOME FISH OIL

 

Need a little help jump-starting your weight loss (or fending it off entirely) this holiday season? Your best bet may be to turn to the sea. It may sound a little unappetizing, but fish oil is one of the best nutrients for the human body. According to NIH, fish oil (which can be consumed by eating fish rich in omega-3 fatty acids such as tuna, salmon, mackerel and sardines or by taking supplements – whichever fits best into your lifestyle) lowers triglycerides in those with diabetes and heart problems by as much as 20 to 50 percent. That’s not all these fish can do for your figure. Research suggest fish oil can also help boost weight loss and decrease blood sugar.

 

If you need help figuring out what is best for you, please call us for a personalized health plan.

 

Health and Wellness Associates

Archived

312-972-WELL

Foods, Uncategorized

Tuna Ceviche

tunaceviche

Canned Tuna Ceviche

 

I know that it is winter, and in some parts of the world you want something hot to eat right now, but this is really good.  You can add and subtract whatever ingredients work for you.

Ingredients:

 

2 tbsp minced red onion

1 to 1 1/2 limes

kosher salt and freshly ground black pepper, as needed

1 tsp olive oil

1 (7 oz) can chunk white albacore tuna packed in water, (5.1 oz drained)

1 medium seeded plum tomato, finely diced

2  tbsp chopped cilantro

1 jalapeño, minced (keep seeds for spicy) or you can use pickled

3 drops Tabasco sauce (optional)

2 oz sliced avocado (1/2 medium haas)

 

Directions:

 

In a medium bowl, combine the red onion, pinch of kosher salt, juice of 1 lime and olive oil.

Mix in the chopped cilantro, jalapeño, drained tuna, tomato, and Tabasco, if using. Taste for salt and lime juice, adjust as needed (I used 1 1/2 limes). Cover and marinate in the refrigerator at least 20 minutes to let the flavors blend. To serve, top with fresh sliced avocado and serve.

 

Servings: 2 • Size: 3/4 cup tuna, 1/4 avocado  • Points +: 4 pts • Smart Points: 3

Calories: 153 • Fat: 8 g • Carb: 9 g • Fiber: 3 g • Protein: 15 g • Sugar: 1 g

Sodium: 187 mg (without salt) • Cholesterol: 26 mg

 

Please feel free to share with friends and loved ones.

 

Health and Wellness Associates

Archived

312-972-WELL