Your body needs protein to build new muscle, and rebuild muscle after a workout. And, with a busy schedule, it’s not always easy to get enough protein during the day. But, tuna is a great way to make sure your diet does include enough protein. A 3 1/2 oz serving of tuna gets you 30g of lean protein, and extra potassium, Vitamin B12, and selenium. (Selenium is a antioxidant that boosts your immunity and is also good for your thyroid). So, try these ways to use tuna to get more protein in your diet.
Types of Tuna
There are two ways to get more protein in your diet with tuna. One is prepackaged (this includes both cans and pouches). This form of tuna is very convenient. Just make sure you get the “light” tuna, not the dark colored tunas, as there is less mercury in the lighter colored meat. And, you want to pick tuna that’s been packed in water, not oil.
The other form of tuna is fresh tuna. Just amke sure you get fresh tuna. If it smells overly “fishy” or has dark spots or a “rainbow” sheen to it, don’t get that one.
To be safe, with both forms of tuna, limit tuna in your diet to no more than twice a week.
Tuna Salad Sandwich
With this recipe, you’re taking things a bit futher, by adding some extra protein with chickpeas Take a can of tuna, add a can of chickpeas, and mash them together. Add a squeeze of lemon juice, a drizzle of olive oil, and a pinch of salt and pepper, Mix, and serve on toasted whole wheat. Add some leafy greens and you’ve also added some healthy fiber to the mix. If you want to add anything else, try a smear of greek yogurt.
Canned Tuna Tacos
For this, you’ll want some soft corn tortillas – two tortillas per taco. Warm the tortillas just prior to serving. Next, chop up a couple of tomatos, and place in mixing bowl with some green chilies, a drizzle of olive oil, and a sqeeze of lime juice. Dump a can of drained tuna into the bowl, and flake the tuna into small pieces while mixing with the rest of the ingredients. Pop this in the microwave for a few seconds to warm it, then fold into the tortillas.
Tuna-Asian Stir Fry
For a quick and easy stir fry, mix a bag of frozen veggies, a can of tuna, some soy sauce, some sriracha sauce, a pinch of black pepper, and a pinch of powdered ginger. Saute until the veggies are al-dente, and then serve over brown rice.
