by half.
5. Use leaner versions of meat, such as extra lean ground beef or turkey. Or, substitute chicken or turkey breast in place of beef.
6. Go veggie! Try a healthy vegetarian stew or all bean crockpot chili- veggies and beans are very filling!
7. Use lower sodium tomato sauces and broths.
8. When making enchiladas, skip dipping the tortillas in oil. Instead, cover the tortillas with a wet paper towel and microwave for a few seconds until softened.
9. Reduce the meat and add veggies! Try carrots, bell peppers and corn in chili, or squash and mushrooms in enchiladas. Another example is right in this issue, where we take beef stroganoff and make it veggie!
10. Keep portions under control by filling at least half your plate with salad.
Lighter Tuna Casserole
2 cans chunk style white tuna
6 oz whole grain noodles (3 cups)
1/2 cup celery
1/4 cup chopped red onion
1/3 cup non-fat sour cream
1 tsp mustard powder
1/2 cup low-fat mayonnaise
Salt and pepper to taste
1 zucchini, diced
3/4 cup reduced-fat cheddar cheese
1 tomato, diced
1. Drain and flake the tuna. Set aside.
2. Cook noodles according to package directions. Drain and rinse in hot water.
3. Combine noodles with the tuna, celery and onions.
4. Blend in the sour cream, mustard powder, mayonnaise, salt and pepper.
5. Spoon half the mixture into a 2-quart casserole sprayed with cooking spray. Top with half the zucchini. Repeat layers.
6. Top with the cheese.
7. Bake at 350 degrees for 30 minutes or until hot and bubbly.
8. Sprinkle with the chopped tomato.
Servings: 6-8
Nutrition Info (based on 8 servings): 267 calories, 19g protein, 35g carbs, 6g fat, 2g saturated fat, 355mg sodium, 5g fiber
Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions. Premium Members have direct access via private email. Click here to become a Premium Member today!
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