Whether you’re cutting calories, trying to make healthier choices, or just looking for an easy, yummy dinner idea, this one is for YOU.
I just entered a cutting phase of my journey last week (I’ll share more on that soon), and an integral part of that is, of course, diet. I’ve been pretty consistent about staying on top of food prep, but I was out of prepped meals by last night. I was wracking my brain trying to come up with something quick and easy, yet healthy. Here’s the gem I came up with!
It’s so easy it’s not even funny. Below, I’ve included the tuna patty recipe, along with directions for making the entire meal.
Prep time: 10 minutes
Cook time: 20 minutes
- 2 cans of tuna (I use White Albacore in water)
- 1 egg
- 2 TBSP rice flour
- ½ cup cheddar cheese (optional – can reduce/exclude)
- Salt, pepper, garlic powder, onion powder to taste
You can also add diced onion, garlic, and other ingredients, like celery, as desired. But this is the quick-and-dirty version.
Drain tuna and place in a mixing bowl. Add other ingredients, mix, and divide to make four patties. Spray a frying pan with oil, or brush with just a bit of olive oil, and turn to medium heat. Cook patties for about 10 minutes, flip, and cook for another 10 minutes. That’s it! They’re ready to eat.
Sweet Potato Fries & Brussel Sprouts
- 1 serving frozen sweet potato fries (I used Ore Ida straight cut)
- 1 cup Brussel sprouts (about 8)
- ½ tsp olive oil
- Lemon juice, salt, pepper, garlic and onion powder
Pre-heat oven to 400 degrees. Halve or quarter the Brussel sprouts and place in bowl. Add olive oil, lemon, and other seasonings; mix to coat the veggies. Place them on one end of a baking sheet; on the other end, spread out your fries. Bake for 10 minutes, turn, and bake for another 10.
Seriously, that’s all there is to this meal! If you don’t have (or don’t like!) Brussel sprouts, you can use whatever vegetable you have in your fridge (broccoli and zucchini taste great oven roasted as well). Just make sure you add a veggie, whether that’s peas, salad greens, whatever. You can also chop up a whole sweet potato and make your own fries, but like I said, this is a simple meal for those days when you’re short on time or energy and have nothing prepped.
Pro tip: if you keep staple foods like these on-hand, you’ll always be able to throw together a nutritious meal. More on this in a future post.
- 545 calories (445 without cheese)
- 44 g protein (37 g without cheese)
- 42 g carbs (same with or without cheese)
- 26 g fat (17 g without cheese)
Depending on your calorie and macro needs, you can adjust the recipe. For example, you might want to reduce or exclude the cheese (it helps the patties stick together, but isn’t necessary), or replace the egg with egg whites. I rarely eat cheese; as you can see, it drastically adds to the fat and calorie content. Removing the cheese from the recipe also makes it a dairy-free dinner, which is great as I’m not big on dairy. And, as always, the entire meal is gluten-free.
Would you try this? What are some of your go-to meals when you need something quick and nutritious? Share in the comments!