recipe

National Nutrition Month – Recipe of the Week

overnight oats recipeDid you know that buying frozen fruits and vegetables versus fresh have extra benefits? Frozen fruits and vegetables may be less expensive and can stretch your food dollars when fresh produce is not “in season” in your area. Frozen fruits and vegetables are frozen at the peak of their ripeness so their nutrients are available just as if they were fresh. Frozen produce is not limited to one season so you can buy all year round!

Wednesday was National Frozen Food Day, our recipe of the week features frozen fruit of your choice in our Build Your Own Overnight Oats recipe! All you have to do is pick one of the following ingredients, shake well or leave in layers, and stick them in the fridge before bed! Easy enough, right?

Here’s a tip: prepare the overnight oats in a Mason jar. No extra dishes required! Enjoy!

Tuna Burger Recipe

tuna burger recipe
Photo: North Carolina Extension

TUNA BURGERS

Makes 6 servings

Serving size: 1 patty

 

Ingredients

  • 2 (4.5-ounce) cans low-sodium tuna
  • 1 cup bread crumbs, divided
  • 1 cup low-fat cheddar chese, shredded
  • 1 egg, lightly beaten
  • ½ cup non-fat ranch salad dressing
  • ¼ cup finely chopped onion
  • Non-stick cooking spray

Directions

  1. Drain tuna, separate into flakes using a fork
  2. In a medium bowl, combine tuna, ½ cup bread crumbs, cheese, egg, salads dressing, and onion.
  3. Form six patties; coat each side with remaining ½ cup bread crumbs.
  4. Spray non-stick skillet with cooking spray; heat to medium heat.
  5. Cook patties 3-5 minutes on each side until golden brown.

Nutrition Information Per Serving

230 Calories, Total Fat 8g, Saturated Fat 4g, Protein 17g, Total Carbohydrate 20g, Dietary Fiber 3g, Sodium 430mg. Good source of calcium and iron.

 

 

TORTITAS DE ATÚN

Rinde 6 raciones

Tamaño de la ración: 1 tortita

 

Ingredientes

  • 2 latas (4.5 onzas) de atún bajo en sodio
  • 1 taza de pan molido, dividido en dos porciones
  • 1 taza de queso tipo cheddar bajo en grasa, rallado
  • 1 huevo, ligeramente batido
  • ½ taza de aderezo para ensalada sin grasa tipo ranch
  • ¼ de taza de cebolla finamente picada
  • Aceite en aerosol antiadherente para cocinar

Instrucciones

  1. Escurra el atún y desmenuce con un tenedor.
  2. Combine en un tazón mediano el atún, la ½ taza de pan molido, el queso, el huevo, el aderezo y la cebolla.
  3. Forme seis tortitas y empanice cada lado con la ½ taza restante de pan molido.
  4. Rocíe el sartén con aceite en aerosol antiadherente para cocinar y deje que se caliente a fuego medio.
  5. Cocine las tortitas entre 3 y 5 minutos de cada lado o hasta que se doren.

Informaciόn nutricional por cada raciόn

230 calorías, Total de grasa 8g, Grasa saturada 4g, Proteína 17g, Total de carbohidratos 20g, Fibra dietética 3g, Sodio 430mg. Buena fuente de calcio y de hierro.

Recipe: North Carolina Extension