Spicy Tuna Salad Wraps

Tuna is an afforable, tasty source of protein. Limit your intake to 2-3 servings per week and there is no need to worry about getting too much mercury. This is a spicy spin on tuna salad wraps. I like to make it the night before for when I need dinner ready the minute I walk in the door.

Time: 15 minutes
Makes 7 1/2-cup servings

• 4 cans of tuna in water, drained
• 3 celery stocks, diced
• 1 cup onion, diced
• 1 pickle, diced
• 1/2 tomato, diced
• 2 tbsp. creamy horseradish sauce
• 5 tbsp. olive oil mayonnaise
• 7 lettuce cups or whole wheat bread

1. Combine drained tuna, diced vegetables, horseradish sauce, mayonnaise in a bowl and stir until completely mixed. Dish 1/2 cup into lettuce cup or on whole wheat bread. If eating with bread, 1 slice of cheese goes nicely.
 

Nutrition information per serving: ½ cup tuna in 1 lettuce cup
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
131	4.1	0	307.2	6.2	1.8	2.4	17.6

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$0.88	$6.14
Slice of bread	$0.03	$0.21
Total	$0.91	$6.35

 

Italian Turkey Sausage Pasta

This is one of my favorite pasta dishes. To make this recipe a little more affordable, I buy cherry tomatoes when they are on sale and freeze them in freezer bags. When I am ready to make this dish I defrost the tomatoes at the same time I defrost the turkey sausage. It works perfectly and I have the tomatoes on hand when I need them.

Serves 6

·         1 lbs mild Italian turkey sausage

·         2 tbsp. red wine vinegar

·         1 pint cherry tomatoes

·         1 cup sliced red onion

·         1 tbsp. minced garlic

·         1 bunch of kale

·         2 tbsp. diced fresh basil

·         1 box(14-16 oz.) whole wheat linguini noodles

·         1 tsp salt

·         ¼ tsp pepper

 

1.      Heat a pot to boiling and cook noodles according to package instructions.

2.      Wash all produce. Dice fresh basil. Tear kale into bite size pieces, discarding the stems.

3.      In a deep saucepan, brown the sausage. Drain fat. Add red wine vinegar, cherry tomatoes, red onion, and garlic and sauté on medium for 2-3 minutes.

4.      Add the kale and cover for 2-4 minutes, stirring occasionally. As it cooks, the kale will decrease in size. Salt and pepper to taste.

5.      Just before removing from heat, add basil and stir a few times. Remove from heat.

6.      Serve the sausage mixture of the whole wheat pasta with a side salad.

 

Nutrition information per serving:
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
(Turkey) 345	6	1	884	54	8	5	26
(Pork) 468	20	7	864	56	8	5	23

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$1.86	$11.15
Salad w dressing	$0.52	$4.16
Total	$2.38	$15.31

Simple Chicken Noodle Soup

Nothing hits the spot like chicken noodle soup when you want something warm and easy on your stomach. Quick and easy and able to come together on the spot using just a few refrigerator staples. Also a great recipe for left over chicken.

Time- 20-30 minutes
Makes 8 2-cup servings

• 4 cups low sodium stock (homemade or storebought) and water
• 4 carrots, chopped
• 4 celery sticks, chopped
• 1 onion, diced
• 3 chicken breasts (~16 oz) cooked and chopped
• 2 cups of dry, short noodles (whatever shape you like)
• 1 tbsp. oregano
• 1 tbsp. parsley
• 1 tsp. thyme
• 1 tsp. rosemary
• Salt and pepper to taste

1. Chop carrots, celery, onion and chicken into somewhat uniform cubes
2. Bring stock to a boil. Add noodles, carrots, celery, and seasonings. Cook for 5-6 minutes.
3. Add onion and chicken and cook for an additional 5-6 minutes or until the carrots are tender to a fork and noodles are al dente.
4. Serve with a slice of whole wheat bread.

Nutrition information per serving: 1 cup – no salted added during cooking
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
123	1	0	93	16	3	4	16

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving	$1.38	$5.51
Slice of bread	$0.03	$0.12
Total	$1.41	$5.63