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Healthy Asian Tuna Burgers over Broccoli Slaw

Posted Sep 24 2013 10:49am

I go through major lunch phases.  I like to eat the same thing for a week straight – usually a salad with variable ingredients.  Then when the weather changes, I make a lentil veggie soup and eat that all week and when I am sick of that, I will go back to salad or switch to broccoli slaw or some other veggie-heavy meal.  It works for me because I can usually use up my ingredients and throw it together quick, or in the case of a soup, it’s already made.

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Then I have more time to focus on the peanuts,

 

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and I can still get a healthy lunch!

For my trend of the week, last week, I made some delicious Aslan Tuna Burgers and went through a ton of broccoli slaw.  I like to cook my broccoli slaw in a pan with about 1/3 c. rice vinegar and a big dose of soy sauce.  There are no real measurements for me but this works out well and it has tons of flavor!!

The tuna burger came together because I wanted lunch to be high in protein and simple to make.  Tuna is great for when you want a high protein addition to a salad or meal but you don’t want to spend much time cleaning or cooking it like you do with chicken.

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Recipe Inspiration from:  Reader’s Digest Foods that Heal Cookbook

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Quick Asian Tuna Burgers

  • 1 lg. can of drained Bumble Bee Albacore Tuna (in water)
  • 1 egg
  • 1/2 cup fresh cilantro, chopped
  • 2 Tbsp. panko breadcrumbs
  • 2 Tbsp. low fat mayo
  • 1 Tbsp. minced fresh ginger
  • 2 tsp. sesame oil
  • 1 tsp. soy sauce
  1. In a medium bowl, combine tuna, egg, cilantro, breadcrumbs, mayo, ginger, oil and soy sauce.
  2. Stir to combine and place in the fridge for about an hour to help ingredients stick together.
  3. Remove from the fridge, and form into 4 even patties.  (feel free to put patties back in the fridge if you want to cook them later.)
  4. Cook patties on broil for 2 min. on each side or in a pan with cooking spray for about 2 min. on each side until they are browned and firm.  
  5. Serve burgers on top of a mountain of broccoli slaw.
  6. Enjoy!

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