Clifford A. Pickover Award

The D/FW Assault Crew is a group of large, wildmen from the Dallas/ Fort Worth area of Texas. They are known the world over for their dedication to training, chasing women, drinking, lap dancing and most of all their undying love of "good" food; namely the TUNA SHAKE (BABY!!!). I have been fortunate enough to have had honorary member status bestowed upon me by the unofficial leader of this merry band, Christopher L. Connell. As my initiation, I have been asked to show that I have the "funk in my trunks" by drinking one of these special concoctions. Trust me, if your trunks weren't funky before you try one of these, they soon will be. I hope you enjoy it as much as I did. (I truly mean that).

2 6oz cans Tuna in water(or oil if on Bodyopus Diet)
2 cups water or skim milk
4 large ice cubes

Blend until smooth & creamy. This is a must for any hardcore lifter. 

1 can solid white tuna in water,drained
2 1/2 cups V-8 juice
1 tsp extra virgin olive oil (optional)
2 tbsp lemon juice
a dash of a good Habanero pepper sauce

Dump it all in a blender for a few seconds and frappe for a few seconds til smooth. Serve with a stalk of celery and a Shot of Stoli( a good vasodialtor for you bodybuilders.......the powerlifters are going "a vasodi....WHAT") 

200gm Tuna in Water (Drained of course)
1+1/4 Pint Semi-Skimmed Milk
2 Large Raw Eggs
2 Medium Sized Bananas
3 Heaped Teaspoons Protein Suppliment (Egg and Milk Whey)

In a blender, one pint mid-morning and one pint mid-afternoon.

Just necked a pint, TONY

400g Tuna
16 oz soft curd cheese
1/2pt approx. mayonnaise
1/4-1/2pt plain yogurt
juice of 1 lemon
1-2 cloves crushed garlic
4 tsp gelatine
4 tablespoons water
salt/pepper (to taste)
Worcestershire sauce (I love this stuff) or Tabasco sauce (not too much, now!)

Process tuna, cheese & garlic to a paste in a food mixer. Add mayo, yogurt, lemon, seasoning and sauces, process to smooth then add dissolved gelatine (read a cook book about best ways to handle gelatine). Pour into wetted moulds. Refrigerate and eat on fresh thick slices of bread (not nasty steamed loaves!). Nice on toast too.. Mom used to make it with cream but it was really too rich, but nice. Keep on eating (it's the only reason I work out so hard) John 

2 - 7 oz cans of chunk white tuna packed in oil
1 - 16 oz bottle of "V-8" vegetable drink
2 - 1 tsp of WHITE Worcestershire sauce
1/2 clove of garlic
1/4 Sweet Vidalia Onion

Place the contents in a food processor and set to "puree" for 90-120 seconds.
Pour in a large bowl and allow to chill in the refrigerator for 1 hour. Garnish with a sprig of parsley.
Add "Oysterette Crackers" for more carbs.

Tah Dah!!! That's it. I actually had a few of these and it is not "that bad".

Here's one of my post-workout favorites, (good anytime though), and one that is sure to offend your office mates during lunch. One whole wheat pita bread
1/2 cup non fat cottage cheese
1 can Tuna, (in water if dieting)
1 Roma tomato
seasoning like salt. pepper, garlic and basil

Spread the cottage cheese all over the pita uniformly. Drain the tuna and spread all over the "pie" Slice the tomato thinly and layer on top of the tuna. season with whatever you want Put in the oven or microwave until the desired temperature. The whole room should smell like tuna and you can now eat in peace.

APPROX: 450 Cals., 54 g protein, 44g carbs, 3 g fat

Brushing a little olive oil on the pita before cheese is delicious. and of course sprinkling a litle parmesan on is a-ok too. AHHHHHH! now my keyboard smells like tuna. Ain't life grand?

1 can tuna
1/2 small carrot (grated)
1/2 celery stalk (sliced dime thin)
2 to 3 tbsp spicey mustard (depends how spicey you want it)
1 tbsp cottage cheese (fat free if needed)
1 tbsp sour cream (fat free if needed)
1 tbsp minced or ground garlic >
spices to taste (taste the final concoction first so that you can decide what you think will fit your taste)

Stir and mix all ingredients vigoriously so as to get a good pump. Spread the mixture on celery stalks (in the groove silly, not the convex side), and of course use your fingers its easier and fun as well. Eat, enjoy, and grow.

This actually is one hell of a good tasting snack. 

Since I've got the Atkins' New Diet Cookbook sitting right here, (ISBN 0-87131-794-X) I thought I'd look up some TUNA recipes. And this one seemed particularly gross. Tuna Loaf

2 cups canned tuna
2 teaspoons diced onion
2 teaspoons capers
1 cup mayonaise
1/2 cup water
1/2 cup heavy cream
1/2 teaspoon salt
1/4 teaspoon paprika
1/2 teaspoon curry powder (optional)

Preheat oven to 350F. Drain fish. In a small bowl flake fish. Add onions and capers to fish. In a saucepan combine mayonaise, water, cream, salt and paprika. Stir until smooth. Add one half of the cream sauce to the fish and mix. Place mixture in buttered loaf pan or baking dish. Bake fo 30 minutes. Add curry to remaining sauce. To serve, slice fish loaf and spoon sauce over slices. Has to be one of the most disgusting things I have ever read.

At least the TUNA SHAKE doesn't have mayo and cream in it. I *have not* tried this, and I don't think I'm going to. But, I can tell you that the capers are optional.

OK, here is my addition to the TUNA COOKBOOK.

Cook up some rice. Add a can of TUNA, dice up some celery, green onion, and dill pickle. Add some pepper, and sqeeze a wedge of lemon over it. Add something to moisten it, a teaspoon of olive oil, a little low fat (or regular, if ya want) mayo, some yogurt. 

I was going through some old cook books the other day, looking for a salmon recipe. Found an old book put out by a health organization. One of those where "celebrities" donate recipies. Found "Arnolds favorite muscle building tuna salad". Copied direct from the book.
 

2-6 1/2 oz. cans Bumble Bee tuna (in vegetable oil)
2 soup spoons diced sweet onions
2 soup spoons diced green pepper
2 soup spoons diced celery
2 soup spoons diced tomato
1 soup spoon Kraft fat-free mayonnaise(yeah, you don't wanna OVERDO the fat here)
2 soup spoons safflower oil
4 soup spoons vinegar

Drain cans of tuna, combine in bowl with rest of ingredients, mix gently, chill. Serve on oat, or potato bread, with slices of bermuda onion, tomato and lettuce leaves. Makes 2 sandwiches. The guy apparently liked / likes oil. (that's Arnold Ziffle not the OAK)

Equal parts tuna and cottage cheese
mix in some dill weed, salt & pepper, and a slight dash of lemon juice.

Everyone who's tried it has hated it. Personally I buy the restuarant sized cans of tuna and tubs of cottage cheese to keep me in supply. 

1/4 c. butter
1 c. chopped onion
1/4 c. flour
4 c. milk (I think 4 c. heavy whipping cream, w/o th flour, will work just as well, gotta check w/hubby the "real" chef)
1 - 10 oz pkg frozen broccoli
1 - 6.5 oz can TUNA (I'd go w/2 cans, myself)
2 tbsp chives
1.5 tsp salt
.5 tsp celery salt
1 c. sour cream

Saute onions in butter til translucent. Add milk/flour or heavy cream gradually - cook over med heat until the mix thickens slightly. Add rest of ingredients ex. sour cream. Cook covered 8-10 min. Stir in sour cream. Heat but do not boil. Should last awhile if there's only 2 of you.

Could call this the "No way you can low-fat this one" TUNA SOUP???? Don't know, but it sure is good! - Angela

One 6-7 oz. can tuna in water,drained
2 cups orange juice, preferably pulpless
4-5 ice cubes

Blend on "frappe" (don't you love that word) for about 2 minutes. Pour into chilled mug, or beer bong if from Chico, and guzzle.
Probably the best of the tuna shake options for the tuna shake skeptic as all you taste is OJ until you're finished, then the aftertaste creeps up on you.

1 Can Tuna (6 oz, 170g)
1/4 cup bread crumbs
Celery,
chopped Onion,
chopped 1 large egg
Pepper to taste.

Combine all the ingredients well. Form into 2 patties and fry until brown in Olive Oil over medium heat. Works best in a non-stick pan.

Notes: Recipe can be doubled or tripled to account for feeding a member of the D/FW Assault Crew.

Use as much celery and onion as you like. I like lots of large chunks of onion. You can use "seasoned" bread crumbs too. Italian seasoned crumbs make a nice burger. I don't add salt because I think the Tuna has enough. If you like things salty, add some salt.

You can fry in butter, margerine or Pam if you like. I like Olive Oil. Goes well with the Tuna. Be sure to use a non-stick pan if you're using Pam.

You can serve these any way you like. I like them on a bun with mustard and mayo.

Other possible additions: Garlic or Garlic Powder Chile Peppers Cheese - Either on top like a cheese burger - Or add some grated cheese to the mix

Brian.

2-3 8 oz Tuna Steaks
8-10 Limes
1 tsp fresh dill
2 tsp fresh cilantro - finely chopped
2 bell pepper - 1 green, 1 red - cut into chunks
2 medium Maui onions - cut into chunks
4 meduim tomatos - preferably Roma cut into chunks
1 cup pineapple chunks

First squeeze the juice from the limes, add the cilantro and the dill. Let this mixture sit in the fridge overnight to let the flavors mingle. Add the TUNA . Let the tuna marinade for 3-4 hours.

4 Tuna Steaks - approx -3/4 lbs each about 1" thick
1/2 cup unsalted butter, room temperature
1/2 cup chopped fresh parsley
4 tbsp chopped fresh chives
1 tbsp dried tarragon
salt & pepper to taste

Preheat broiler. In a small bowl combine the butter, parsley, chives, tarragon , salt and pepper. Mix well. Using a sharp knife, cut a pocket in each steak. Put 1-2 tablespoons of the butter/herb mixture in the pockets. Melt the remaining butter mixture and brush over each steak. Broil for 4-8 minutes each side. Do not overcook. This isn't blackened TUNA.......hmmm. another recipe ????
Serve with fresh vegetables and rice (bodybuilders) or some Haagen Daaz and a pitcher of beer (powerlifters)

4 # Tuna (not in the can, steak.)
1 cup vinegar (apple)
2 cup wasser
2 bay leaves
2 TBSP flour
2 tsp salt
pepper
2 large onions (yellow or red, no white)
browned flour

Put tuna, vinegar, wasser, bay leaf, salt and pepper in crock. (can use plastik bag, and refrigerator.) let stand two days. Turn once in a while, maybe 4 times a day. Drain tuna, save liquid. sprinkle tuna with flour (lightly) salt and pepper. Brown in hot oil. (all sides.) Add saved liquid and onions, cover. Cook at LOW heat for 30 minutes or until the tuna flakes easy. (NO overcooking here.) Remove tuna, strain liquid, brown some flour in some oil, pour in liquid to make gravy. Pour over tuna, eat. If you like it sweet, use ginger snaps not flour for thicken. (put 12 snaps in bag and roll, or smash to powder.)

1 can tuna
1 package cream cheese (fat free if ya gotta)
1/4 cup chives chopped up
1tsp garlic powder
tortillas
toothpicks
Any thing else you might like to add that will taste good to you.

Combine the garlic, creamcheese, chives, garlic powder, TUNA, and whatever else. Mix it real well. We are going for a pump on this one. Spread a very thin layer on a tortilla (just one side silly), roll it up tight, THRUST a tooth pick in the rolled up tortilla every few inches so that it wont unroll. Then chop it in sections and put them in a zip-lock baggy and VAVAVAVOOOM. TUNA powered lunch snacks. Yum/yum. Have you noticed that all the best TUNA recipes are phallic in nature??? hmmm, makes ya wonder. Actualy this isn't for everyone. I had a freind who couldn't stand it. So of course I pulled over and kicked him outa the car. HEY, a guys gotta have standards. ;^) Rob 

Tuna, about 1.5 #
4 TBSP butter
6 medium onions (not white onion) sliced
1/2 TBSP salt
1 tsp pepper
some pepper corns
1 cup wasser
2 tsp vinegar (apple)

In a heavy pan, in layers, put in 2 TBS butter. Onions, salt, pepper, pepper corns, wasser and tuna. (In this order.) Cook slow over low heat until tuna is done. Add vinegar and remaining butter. Cook 2 minutes longer. Eat.

I have more if you want. Edit them as you need. I do not believe many Americans will find a taste for these. They are the German way. Not "Americanised (sp)."

2 cans TUNA in oil
2 cups water
1 can kidney beans
tomatoes, paprika, corn or other vegetables
salt, pepper, tabasco, and other typical spices for Chilli con carne

Put the tuna into a hot pan and fry it a couple seconds. Add the water and the spices and cook 1 min after boiling. Then add the vegetables and beans. Cook 15-20 min (low heat). Serve with rice or potatoes and salad. Yummy!! 

butter (for the form)
175g Lasagna
6 tomatoes sliced
50g shredded Cheddar(cheese)

for the sauce:
50g butter
1 onion
50g wheat
600 ml milk
salt,
pepper
1/2 teaspoon mustard
1 teaspoon Worchestersauce
175g shredded Cheddar(cheese)
3 cans TUNA

Preheat oven to 360F. Drain cans of TUNA; for the sauce put the butter in a pot (medium heat) and add the onion pieces - then add the wheat, milk, pepper and salt, mustard, Worchestersauce, Cheddar and TUNA. Mix ist gently. Cook the sauce for 4min. Prepare the Lasagna-form with the butter. The first layer should be TUNA-sauce, then the Lasagna-plates and then the tomatoe-slices. Go on (the same order). The last layer should be cheddar. (You can decorate the surface with the rest of the tomatoe- slices.) Cover the form with aluminium foil. Put the stuff into the oven for 25min, then remove the foil and let the Lasagna in the oven for another 20-25min. Serve with salad (TUNA salad?) and warm rolls.

Note: You can freeze this dish. Good news esp. for singles...

1 to 2 cans of tuna
1 to 2 cups of cooked white or brown rice
4 - 6 eggs (one yolk per 3 eggs, is my secret for taste)
pepper, LOTTSA pepper,cayenne if ya got it. (I'm from New Orleans)
any herbs you might like

scramble eggs, add seasoning. dump in the tuna, stir it up a bit. Pour into bowl of rice. EAT!

I eat this for a quicky in the morning or snack late in the evening.

2 TBSP butter
2 TBSP flour
1 tsp salt
1/2 tsp mustard
2 cups milk
1 boullion cube
2.5 cups grated cheese (cheddar works well)
1 cup rinsed white tuna from the can

Melt the butter in a pan over low heat. Stir in flour and seasonings. Add milk, blend. Cook strirring constantly, until mixture comes to a boil. Simmer 2 minutes. Add the boullion cube (dissolve in wasser before) and cheese, heat until cheese melts. Stir in tuna. Pour into a bowl and eat.

2 cans drained, rinsed tuna
1 tube crescent rolls
1 package shredded hash browns (you will not use the whole bag)
1.5 cups shredded cheese
5 beaten egg whites

Line glass baking dish with unrolled crescent rolls. In this order, layer tuna, uncooked hash browns, cheese, top with beaten eggs. Bake at 350 Degrees for 30 min, or until egg mixture is done. Salt and pepper to tastes.

2 cups milk
2 egg yolks
1 small tin tuna

Beat egg yolks and milk together, heat gently until custard coats a spoon. Cool immediately, add tuna and puree.

I¹ve made this soufflé many times with either tiny shrimp or flaked salmon. My wife noticed how much tuna I¹ve been eating and said, ³Why not a tuna souffle?². It was actually very good! Here is the recipe:

3 eggs (separated)
2 TBL butter (not margarine)
2 TBL flour
1 cup of 2% milk
1 small can tuna drained in a strainer
1-2 green onions
2 tsp curry powder (or garam masala)
1/4 cup of any other chopped veggies you like (I use carrots or celery)

Preheat oven to 400 F. Grease a soufflé pan and prepare top paper and string. Open tuna and drain in a strainer. (You need it to be fairly dry). Chop onions and other veggies. Separate the eggs, and beat yolks until they are lemon-colored. Melt butter in saucepan until bubbly. Add flour and stir until combined. This is a roux (³roo²). Cook the roux until it begins to darken slightly and smells like popcorn. While the butter and flour are cooking, beat egg whites until stiff peaks form. Add milk to the roux 1/4 cup at a time, stirring well. As this cooks some more, finish beating the egg whites. When the mixture thickens, add egg yolks and stir in vigorously. Add curry, tuna and veggies and stir gently. Fold in egg whites (don¹t stir it a lot!) and pour into soufflé pan. Wrap paper around top of pan and tie with string. Put pan into oven. Immediately turn temp down to 350 F. Bake until done (about 35-40 minutes).

Serve immediately with a salad and cocktail sauce, ketchup, salsa or other condiments. Serves 4.

This works great here in the mountains at 6600 ft elevation. At sea level, adjust temp and time according to your cookbook.

Ingredients

For the black beans:
1 pound of black beans
1 large onion, chopped (about 1 cup)
2 tablespoons chile powder
2 tablespoons ground cumin
2 tablespoons kosher salt

For the tomato chutney:
4 large tomatoes, peeled and chopped (about 3 cups)
1/2 teaspoon cayenne powder
1 tablespoon champagne vinegar
1 tablespoon ground cumin
salt to taste

For the tuna:
4 tuna steaks, 6 to 8 ounces each
fresh marjoram chopped
salt and pepper
olive oil (about 1/4 cup)

Preparation

Make the black beans: In a large heavy sauce pot add the beans and enough water to cover the surface of the beans. Add the chopped onion, the chile powder, the cumin and the salt and mix well. Bring to a boil over medium high heat, reduce the heat and simmer for 1 hour, or until the beans are soft, adding more water if necessary. Cool, drain any excess water and reserve.

Make the tomato chutney: To a sauce pot add the tomatoes, the cayenne powder, the champagne vinegar and the ground cumin. Bring to a boil over medium heat and simmer until the tomatoes soften (about 5 minutes). Add salt to taste and reserve.

Make the tuna: Season the tuna with salt, pepper and marjoram. Heat a grill to very hot stage (or cast iron skillet to almost white hot). Brush the tuna with olive oil and sear the tuna on each side (about 1 minute per side). Remove and assemble the dish immediately.

Assembly: In the center of each of 4 plates place 1/4 of the bean mixture. Place a tuna steak on each mound and place three dollops of the tomato chutney around each of the steaks. Serve immediately. Serves 4.

Prep: 5 min, Cook: 15 min.

1 Tbs. unsalted butter
1 tsp. all purpose flour
1/2 cup orange juice
2 tsp. lemon juice
1/8 tsp. nutmeg
4 6 ounce fresh tuna steaks

Prepare grill or broiler. Melt butter in a heavy nonreactive saucepan. Stir in flour, and continue stirring well until blended. Mix in next 3 ingredients and salt to taste, stirring over low heat 5 minutes until thickened. Cook tuna 4 inches from heat source 3-4 minutes per side, or until almost cooked through. Serve immediately with orange sauce.

Per serving: calories 288, fat 11.3g, 37% calories from fat, cholesterol 72mg, protein 40.0g, carbohydrates 4.0g, fiber 0.2g, sodium 67mg.

Prep: 10 min, Cook: 10 min.

2 Tbs. unsalted butter
1 clove garlic
2 cups mushrooms, sliced
1 lb. fresh Ahi tuna, cut into 1 inch cubes
1/2 cup white wine
2 Tbs. light soy sauce
1/4 cup scallion, sliced

Melt butter in a heavy nonstick skillet over medium heat. Sauté garlic and mushrooms 1 minute. Add tuna and sauté 2-3 minutes. Add wine and soy sauce and bring to a boil. Reduce heat to low and simmer 2-3 minutes or until tuna is just cooked throughout. Do not over-cook. Stir in scallions and serve.

Per serving: calories 264, fat 11.7g, 43% calories from fat, cholesterol 59mg, protein 29.0g, carbohydrates 5.7g, fiber 1.9g, sodium 358mg.

Prep: 5 min, Cook: 20 min.

4 6 ounce fresh tuna steaks
1 cup fish stock or clam juice
1/8 tsp. black pepper
1/8 tsp. grated nutmeg
2 Tbs. plus 2 tsp. tomato sauce
1/8 tsp. dried oregano or 1/4 tsp. fresh
3/4 lemon, juiced
1 Tbs. plus 1 tsp. fresh parsley, finely minced

Preheat oven to 350°F. Arrange tuna in a baking pan. Pour fish stock over tuna and season with pepper and nutmeg. Cover with a buttered piece of foil. Bake 15 minutes, until fish flakes when tested with a fork, lifting the foil and basting fish occasionally. Transfer tuna to a warm serving dish. Pour pan liquid into a heavy nonreactive saucepan and boil 4-5 minutes, or until mixture is reduced in volume by half. Stir in tomato sauce and oregano and simmer until hot. Add lemon juice and serve sauce over fish. Sprinkle with parsley.

Per serving: calories 253, fat 8.4g, 31% calories from fat, cholesterol 66mg, protein 40.2g, carbohydrates 2.0g, fiber 0.5g, sodium 198mg.

Prep: 10 min, Cook: 10 min.

2 Tbs. olive oil
2 shallots, finely chopped
1 clove garlic, minced
1 cup bottled roasted red bell peppers, drained and chopped
1/8 tsp. cayenne pepper
1 cup canned crushed tomatoes
1-1/4 tsp. Italian herb seasoning
1 clove garlic, crushed
4 6 ounce tuna steaks

Heat half the oil in a heavy saucepan over medium heat. Sauté shallots, garlic, roasted peppers and cayenne 2-3 minutes or until shallots are softened. Add tomatoes and herbs. Increase heat to high. Boil mixture 3 minutes, stirring frequently until most of liquid has evaporated. Season with salt and pepper to taste. Remove from heat and keep warm. Heat remaining oil in a nonstick skillet over medium high heat. Cook garlic 30 seconds, then discard. Season tuna with salt and pepper to taste and sauté 3-4 minutes on each side or until fish is opaque throughout. Serve tuna with tomato sauce.

Prep: 5 min, Cook: 10 min.

1/4 cup lemon juice
2 Tbs. virgin olive oil
1 tsp. mint, or 2 tsp. fresh, chopped
1 clove garlic, minced
1/2 tsp. salt, or to taste
2 tsp. black peppercorns, crushed
4 6 ounce tuna steaks

Prepare grill or broiler. Combine first 5 ingredients in a bowl. Mix thoroughly and set aside. Press peppercorns into both sides of tuna steaks. Arrange tuna on a broiler rack and grill or broil 3-4 minutes per side or until tuna is browned on the outside and slightly pink on the inside. Remove from heat. Serve tuna steaks with mint sauce.

Prep: 15 min, Cook: 25 min.

3 Tbs. olive oil
1 lb. eggplant, peeled and cubed
1 red bell pepper, seeded and cubed
1 large zucchini, peeled and cubed
1/4 cup chicken or vegetable stock
2 Tbs. unsalted butter
1 onion, cut into small cubes
1 cup canned peeled tomatoes, cubed
3 cloves garlic, minced
1/4 tsp. thyme, or 1 tsp. fresh, chopped
1/4 cup grated Parmesan cheese
4 6 ounce tuna steaks
1/4 cup lemon juice

Heat 2 Tbs. oil in a heavy nonstick skillet over medium high heat. Sauté eggplant 2 minutes. Add bell pepper, zucchini and stock and sauté 3-4 minutes or until vegetables are tender and liquid is almost evaporated. Set vegetables aside. Melt butter in a heavy flameproof casserole over medium low heat. Sauté onions about 8 minutes, stirring frequently, or until onions are softened. Stir in tomatoes, garlic, thyme, and sautéed vegetables. Season with salt and pepper to taste. Cover casserole and reduce heat to low. Cook about 10 minutes or until vegetables are tender. Remove from heat. Sprinkle with Parmesan and set aside. Turn on broiler. While ratatouille is cooking, brush tuna steaks with remaining oil and season with pepper to taste. Arrange on a broiler pan and broil 4 minutes per side until tuna is brown on the outside and slightly pink on the inside. Transfer to a platter and drizzle with lemon juice. Place ratatouille under broiler and broil 2-3 minutes or until golden brown. Serve tuna steaks with ratatouille.

Per serving: calories 483, fat 26.4g, 49% calories from fat, cholesterol 85mg, protein 45.8g, carbohydrates 16.6g, fiber 6.3g, sodium 361mg.

Prep: 10 min, Cook: 10 min.

4 6 ounce tuna steaks
1 Tbs. plus 1 tsp. olive oil
3 cloves garlic, minced
1/2 tsp. thyme
1/3 cup dry white wine or clam juice
1 lemon, thinly sliced
aluminum foil

Preheat oven to 375°F. Rub tuna with oil and garlic. Sprinkle with thyme, and salt and pepper to taste. Place tuna in a baking pan. Add wine and top fish with lemon slices. Cover pan tightly with aluminum foil. Bake 10-15 minutes or until tuna is brown outside and slightly pink inside.

Per serving: calories 306, fat 12.9g, 41% calories from fat, cholesterol 65mg, protein 40.0g, carbohydrates 2.3g, fiber 0.4g, sodium 68mg.

Prep: 20 min.

1/2 head Romaine lettuce
13 ounces marinated artichoke hearts, cut in half, marinade reserve
d 3 Tbs. balsamic vinegar
2 tsp. packaged pesto sauce
2 lbs. canned Great Northern beans, drained and rinsed
1/4 lb. sun dried tomatoes, prepared according to package directions
1/3 cup black olives
13 ounces canned water-packed albacore tuna, flaked

Line a platter with lettuce leaves. Combine reserved artichoke marinade, vinegar and pesto in a bowl. Add artichokes, beans, tomatoes and olives. Toss gently and spoon over lettuce. Top with tuna and drizzle with any remaining dressing from bowl. Serve at room temperature.

Per serving: calories 595, fat 12.6g, 18% calories from fat, cholesterol 17mg, protein 52.6g, carbohydrates 75.4g, fiber 25.9g, sodium 980mg.

Prep: 10 min, Cook: 15 min.

1 cup mung bean sprouts
5 shallots, sliced
7 ounces can tuna, drained
6 eggs, beaten
1 ounce margarine
1 tomato, diced
1/4 lb. cheddar cheese, grated

Turn on broiler. Combine 1/3 cup plus 3 Tbs. bean sprouts, shallots, tuna and eggs in a bowl. Season with salt and pepper to taste. Melt margarine in a heavy ovenproof skillet over medium heat. Pour in egg mixture and reduce heat to low. Cover pan and cook 7-10 minutes or until the egg begins to set. Combine remaining bean sprouts with tomato and cheese and sprinkle over top of frittata. Broil 2-3 minutes or until cooked through. This recipe serves 6.

Per serving: calories 253, fat 14.5g, 52% calories from fat, cholesterol 238mg, protein 22.4g, carbohydrates 8.4g, fiber 1.3g, sodium 353mg.

Prep: 5 min, Cook: 5 min.

10 ounces canned tuna, drained and flaked
1/3 cup sour cream
1/3 cup celery, chopped
2 Tbs. plus 2 tsp. green onions, minced
1 Tbs. plus 1 tsp. fresh dill, chopped
2 tsp. lemon juice
2 tsp. Dijon mustard
4 English muffins, split, toasted and buttered
1/3 cup tartar sauce

Prepare broiler. Combine all ingredients, except muffins and tartar sauce, in a bowl. Top each muffin half with tuna mixture. Broil 6 inches from heat about 5 minutes or until warm. Serve with tartar sauce.

Per serving: calories 382, fat 16.4g, 40% calories from fat, cholesterol 31mg, protein 26.9g, carbohydrates 29.6g, fiber 2.0g, sodium 819mg.

Prep: 10 min, Cook: 15 min.

1 Tbs. plus 1 tsp. unsalted butter
1/3 cup slivered almonds
9 ounces canned tuna, drained
11 ounces canned green beans, drained
1/4 lb. canned sliced mushrooms, drained
14 ounces condensed cream of mushroom soup, undiluted
3-1/2 Tbs. sherry
7 ounces refrigerated biscuit dough
1 egg, well beaten

Preheat oven to 400°F. Melt butter in a heavy nonreactive skillet over low heat. Sauté almonds until golden. Stir in next 5 ingredients. Pour mixture into a shallow casserole dish. Stack 3 dough squares one atop the other. Roll out to about 4×9 inch on a lightly floured surface. Cut dough into 2 inch rounds using a cookie cutter. Repeat with remaining dough. Place rounds on a cookie sheet and brush tops with beaten egg. Bake casserole and dough rounds 15-20 minutes or until rounds are puffed and golden. Place biscuit rounds over the top of the tuna casserole. Serve at once.

Per serving: calories 435, fat 19.0g, 41% calories from fat, cholesterol 25mg, protein 26.8g, carbohydrates 35.3g, fiber 3.3g, sodium 1674mg.

Prep: 15 min, Cook: 15 min.

9 ounces rotelle or other spiral pasta
2 Tbs. unsalted butter
1/2 bunch scallions, chopped
1/2 green bell pepper, seeded and chopped
7 ounces canned tuna, drained
6 ounces canned corn, drained
1 Tbs. Italian herb seasoning
1/4 cup all purpose flour
2 cups skim milk
1/4 lb. shredded cheddar cheese
1/8 tsp. dry mustard
1/2 cup breadcrumbs

Prepare broiler. Cook pasta in a large pan of boiling water 10 minutes, or until al dente. Drain. Melt half the butter in a heavy nonstick skillet over medium high heat. Sauté scallion and pepper 3-4 minutes until softened. Stir in tuna, corn and herbs and set aside. Melt remaining butter in a saucepan over medium heat. Stir in flour and cook 1 minute. Remove from heat and gradually whisk in milk. Return to heat and cook, stirring constantly, until thickened. Stir in all but 2 Tbs. of the cheese. Add mustard and salt and pepper to taste. Transfer to tuna mixture and add pasta. Toss gently. Spoon into an ovenproof dish and sprinkle with breadcrumbs and remaining cheese. Broil 3-4 minutes, or until browned.

Per serving: calories 631, fat 17.8g, 26% calories from fat, cholesterol 57mg, protein 38.0g, carbohydrates 79.2g, fiber 4.5g, sodium 652mg.

Prep: 5 min, plus refrigeration time.

3/4 lb. canned tuna, drained
1/4 cup mayonnaise
1/4 cup celery, chopped
2 tsp. minced onion
1-1/2 tsp. lemon pepper seasoning
4 pita breads

Combine all ingredients in a bowl. Cover and refrigerate at least 30 minutes to allow flavors to blend. Serve tuna salad in a pita bread pocket.

Per serving: calories 380, fat 12.3g, 29% calories from fat, cholesterol 23mg, protein 31.7g, carbohydrates 34.7g, fiber 1.3g, sodium 727mg.

1 can (6 oz.) StarKist® Tuna, drained
1 jar (12 oz.) marinated artichoke hearts, drained
1 to 2 cloves garlic
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
1/4 cup chopped canned green chiles
1 tablespoon minced green onion
2 to 3 tablespoons mayonnaise
Hot pepper sauce to taste
French bread or assorted crackers

Directions: 1. In blender or food processor bowl with metal blade, place all ingredients except bread. Process until blended but not puréed. 2. Transfer mixture to ovenproof serving dish. Bake, uncovered in 350 degree oven about 30 minutes or until mixture is golden. 3. Serve hot with French bread.

Lettuce leaves
1 Delicious or other sweet apple
1 stalk celery, thinly sliced
1 can (3-1/4 ounces) StarKist Tuna, drained and flaked - NOTE: I  DO NOT RECOMMEND THE SMALL CANS !!!
1/3 cup peanut halves
3 tablespoons reduced-calorie mayonnaise or salad dressing
1 to 2 tablespoons apple juice

Directions: Arrange lettuce leaves on 2 salad plates, covering each plate. With an apple corer or small, sharp knife, core apple; cut into quarters. Then cut each quarter into thin slices and arrange 1/2 of them on each plate. Sprinkle 1/2 of the celery on each plate. Sprinkle 1/2 of the tuna and 1/2 of the peanuts on each plate. In a small bowl, stir together mayonnaise and enough apple juice to make a thin salad dressing. Drizzle the dressing over each salad.

Preparation time: 10 minutes

Calorie count: 290 calories per serving

1 medium baking potato
1/3 cup tuna salad (any version)
2 tablespoons sour cream (optional)

Directions: 1. Wash potato; pierce several times with fork. 2. Microwave on HIGH 4 to 5 minutes or until soft. 3. Pick up with a heavy napkin or tongs. Split open with fork. 4. Fill with tuna salad; top with sour cream.

Directions: In 12-inch skillet, heat olive oil over medium-high heat; sauté garlic, mushrooms, onion and red pepper until golden brown. Add tomatoes, chicken broth mixture, salt and black pepper; bring to a boil.

Separate uncooked linguine into strands; place in skillet and spoon sauce over. Reduce heat to simmer; cook, covered, 4 more minutes or until cooked through. Toss gently; add tuna and cilantro and toss again. Sprinkle with pine nuts.

Prep Time: 12 minutes

8 Anaheim or large mild green chilies
1 can (6-1/2 ounces) StarKist Tuna, drained and flaked
1 cup shredded Monterey Jack cheese or pepper cheese
1/2 cup low-fat ricotta cheese
1/2 cup niblet corn, drained
1 extra-large egg
Fresh cilantro or parsley sprigs (optional)

Directions: Preheat oven to 425°F. Wash and dry chilies.* Cut stems from chilies; cut lengthwise into halves. Remove seeds and ribs. In a small bowl, stir together tuna, cheeses, corn and egg until well mixed. Stuff each chili with about 1/4 cup of the mixture. Spray a baking sheet with aerosol shortening; place stuffed chilies on baking sheet. Cover with foil. Bake for 20 to 25 minutes or until chilies are soft and filling is heated through.

*Do not touch face or eyes while handling chilies; wash hands thoroughly in soapy water after handling.

Prep Time: 10 minutes

Calorie Count: 287 calories per serving.

2 tablespoons butter or margarine
1 cup long grain white rice
1/2 cup finely chopped onion
1/4 teaspoon ground black pepper
1-1/2 teaspoons dried basil
2-1/4 cups chicken or vegetable broth
1-1/2 cups assorted fresh or frozen and thawed vegetables*
1 can (12 ounces) StarKist Solid White or Chunk Light Tuna, drained and chunked
3/4 cup shredded Cheddar cheese, divided

Directions: In medium saucepan with tight-fitting lid, melt butter over medium-high heat; sauté rice and onion until rice is golden and onion is soft. Stir in pepper, basil, chicken broth and vegetables. Bring to a boil; cover. Reduce heat; simmer about 20 minutes or until rice is tender (not all liquid will be absorbed). Add tuna and 1/2 cup cheese, stirring to blend; transfer to serving dish. Sprinkle with remaining 1/4 cup cheese.

*Suggested vegetables include peas, corn, sliced carrots, broccoli florets, sliced zucchini and sliced mushrooms.

Prep Time: 30 minutes

1 can (6-1/2 ounces) StarKist Tuna, drained and flaked
1/3 cup chopped green onions
1/4 cup bottled salsa
2 cups shredded lettuce
8 corn taco shells*
1 cup garbanzo beans
1 cup chopped tomato
1/3 cup sliced pitted ripe olives

Directions: Salsa, shredded low-fat cheese, diced avocado, chopped green chilies for toppings (optional)

In a medium bowl, toss together tuna, onions and salsa until combined. To assemble tacos, sprinkle lettuce into each taco shell. Divide tuna mixture among tacos, along with garbanzo beans, tomato and olives. Garnish as desired with toppings.

*Substitute 8 (6-inch) flour tortillas for the taco shells if soft tacos are preferred.

Prep Time: 20 minutes

Calorie Count: 273 calories per serving. Toppings are extra.

2 shallots, peeled and sliced or 1/4 cup chopped green onions
1 tablespoon vegetable oil
2 tablespoons all-purpose flour
1 cup low-fat milk
1 can (12-1/2 ounces) StarKist Tuna, drained and broken into chunks
1-1/2 cups julienne-strip carrots, steamed
1/4 cup dry white wine
1 teaspoon dried chervil
1 teaspoon dried tarragon, crushed
1/2 teaspoon dry mustard
1 tablespoon grated Parmesan or Romano cheese
1 tablespoon chopped parsley

Directions: In a saucepan, sauté shallots in oil for 2 minutes. Stir in flour. Add milk all at once. Cook and stir until mixture thickens and bubbles; cook for 2 minutes. Remove from heat; stir in tuna, carrots, wine, chervil, tarragon and mustard.

Preheat oven to 350°F. Divide mixture among 4 individual ramekins or spoon into a 9x9x2-inch shallow casserole. Sprinkle with cheese and parsley. Cover with foil. Bake for 25 to 30 minutes or until heated through.

Prep Time: 15 minutes

Calorie Count: 214 calories per serving.

2 tablespoons butter or margarine
2 tablespoons all-purpose flour
1-1/2 cups low-fat milk
1/4 cup dry white wine
1/2 pound deveined, shelled, cooked shrimp
1/2 pound asparagus, cut into 1-inch pieces and steamed
1 can (6-1/2 ounces) StarKist Tuna, drained and broken into chunks
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1/3 cup grated Parmesan or Romano cheese
1/2 cup shredded Swiss cheese 8 ready-made crepes

Directions: Preheat oven to 375°F. In a 2-quart saucepan, melt butter; stir in flour. Add milk all at once. Cook and stir until mixture thickens and bubbles. Stir in wine, shrimp, asparagus, tuna, pepper and nutmeg. Stir in Parmesan. Spray a shallow casserole with aerosol shortening. Fill each crepe with about 1/2 cup of the tuna mixture; arrange crepes, seam side down, in dish. Sprinkle Swiss cheese over crepes. Bake for 8 to 10 minutes or until crepes are hot and cheese is melted.

Prep Time: 15 minutes

Calorie Count: 343 calories per serving.

1 6oz can chunk light tuna, thoroughly drained
1 1/2 cup water
2/3 scoop Lemon/Lime Gatorade mix (enough for 12 oz)
1 small-medium banana
cinnamon to taste...

Chuck it in the blender and run on low speed until mixed, then on liquify for 45 seconds or so until smooth and lightly whipped. (If you start on liquify, you better be holding the blender down. :)

If you don't have a banana handy, or just want some variety, substitute a small can of mixed fruit (or any random fruit for that matter). You can also substitute orange juice for the water and Gatorade.

1 cup canned or cooked white kidney beans, drained
1 can (6.5 oz) tuna in water, drained
1 1/2 tsp minced garlic
2 tbsp lemon juice
2 tbsp light mayo
1/4 cup 5% ricotta cheese (but I'd use cottage cheese... of course)
3 tbsp minced red onion
1 tsp dried dill
1 tbsp grated Parmesan cheese
1/4 cup diced red pepper

Place beans, tuna, garlic, lemon juice, mayo, and ricotta in food processor; blend till combined but still chunky. Put in bowl, stir in rest of ingredients. I'd spread this over pumpernickel bread (the real stuff that's like black corkboard, not the fake stuff which is just brown rye---but of course you can use any bread you want, hell use crackers for all I care!).

1 - 6 oz. can solid white tuna in water - drained
3 large grade A eggs or 5 egg whites with 1 yolk (EggBeaters work great too)
1/4 cup milk
1 tsp. of extra virgin olive oil or Pam type substance
1/4 cup chopped tomato
1/4 cup chopped onion
1/2 cup chopped Asparagus
1/4 cup shredded cheddar cheese(or cheese or choice)

Add anything else you might add to an omelet

dash salt and pepper

Beat eggs until blended. Add milk to eggs. Beat some more. Break up tuna to desired texture. In a large frying pan add olive oil/Pam stuff. Heat pan to medium-low(lower is better). Pour eggs into pan. Spread tuna, tomato, onion, asparagus, cheese, etc. evenly about egg mixture in pan. Add salt and/or pepper to taste. Covering pan is optional. Covering pan tends to give omelet a fluffy texture. Cook until desired consistency. Fold omelet and eat.

One loaf Italian Bread
One can Tuna
Ragu Vegetable Sauce
Pack of Pizza Cheese

From what I understand, Italian Bread is ordinarily fat free. Some bakeries in the grocery stores may add butter or something. A can of tuna in water has 1.5 grams of fat and 32.5 grams of protein. Ragu Vegetable Sauce is sold in a Fat Free version. Healthly choice Pizza Cheese is sold in a Fat Free version; the cheese is sold in Two Cup quantity with a total of 72 grams of protein for the pack . . .

Slice up the bread, put it into the oven to harden a bit. Mix the tuna with the vegetable sauce (I prefer this instead of mayo). Put the saucy tuna on the bread slices. Sprinkle the pizza cheese on top. Bake until cheese is melted.

1 or 2 12 oz. cans of tuna, drained (the original recipe only called for
only 6 oz., but you gotta use more!)
1 lb large shell pasta
1 regular can of cream of mushroom soup
1 cup skim milk
seasonings to taste (salt, pepper, etc.)
Optional:  1/2 package of frozen vegetables (peas are my favorite)

Boil pasta until desired consistency is reached (12-16 min typical).  Drain.
Combine all other ingredients in large casserole dish and mix well.
Mix in the drained pasta.
Bake at 375 for 45 minutes.

Combine first six ingredients. Spread about 1/2 cup tuna mixture on each slice of bread; sprinkle
with 1 tablespoon toasted walnuts. Top with cheese slices. Broil 5 inches from heat about 3
minutes or until cheese is melted. (Makes 4 open-faced sandwiches.)

Dice tomato.  Drain Tuna.  Chop Lettuce.
Cut cheese in half to make 4 strips.

Get shells ready by standing next to each other on plate.
Dump tuna evenly into both shells.  Add tomato, lettuce and sour cream.
Add two strips of cheese to each Taco.

Heating optional.

Mix into  microwavable bowl, Nuke for 3-4 minutes, and eat.