Mac and Cheese with Tuna and Vegetables
Serves: 4
Method: Skillet
Prep ahead: Cook vegetables
Protein: 30 grams/serving
Fiber: 6 grams/serving
Ingredients:
2 Boxes of Mac and Cheese (GF if needed or sub zucchini noodles)
3 cans Tuna in water or olive oil (not vegetable oil)
3 cups cooked vegetables (I like green beans, peas or broccoli, but feel free to experiment) Frozen, canned, leftover are all fine.
Directions
Step 1
Make 2 boxes of Mac and Cheese as directed and cook 2 cups of peas separately.
Step 2
When mac and cheese is done, gently stir in three cans of drained tuna.
Step 3
Fold in cooked vegetables.
Serve.
*Gluten Free Option: Use GF Mac and Cheese or make your own. You can even use a plant based pasta like Banza!
*Vegetarian: Omit tuna and sub chick peas
Nutritional Analysis
Protein
3- 6 oz cans of tuna= 66 grams of protein
2 boxes mac and cheese as made=54 grams protein
Total 120 grams÷4=30 grams protein/serving
Fiber
3 cups cooked vegetables=24 grams
Total 24÷4=6 grams/serving
Brown Rice Pilaf with Spring Vegetables (adapted from Eating Well)
Serves: 4
Method: Skillet
Prep ahead: NONE
Protein: 25 grams/serving
Fiber: 5.3 grams/serving
Ingredients
4-6 cups Cooked Brown Rice (from the freezer section or your own refrigerator or freezer)
2 T Olive Oil
2-10 oz packages of frozen vegetables
1 can chickpeas, drained
2 teaspoons Organic Better than Bullion Chicken mixed with 2 T water
Optional: add One or two 12.5 oz cans chicken, drained
Directions
Step 1
Heat rice in skillet.
Step 2
Take vegetables out of bag and cook according to stove top directions. Microwave if you must, but PLEASE take them out of the bag.
Step 3
Add chicken if using to rice in skillet and stir until heated through.
Stir in Better than Bullion/water.
Step 4
Stir in cooked vegetables and chickpeas.
Check for seasoning. Serve.
*Gluten Free Option: use a GF bullion in place of Better than Bullion
*Vegetarian: Use vegetable bullion and omit chicken.
Nutritional Analysis
Protein
4 cups cooked brown rice=22 grams
1 can chickpeas=21 grams
1 cup cooked mixed vegetables=5 grams
1 can chicken (optional)=52 grams
Total 100 grams÷4=25 grams/serving
Fiber
1 cup cooked brown rice=3.5 grams
½ cup cooked mixed vegetables=4 grams fiber
1 can chick peas=14 grams
Total 21.5 grams÷4=5.3 grams fiber/serving