Tuna Protine Squares
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 Tbsp Olive Oil1/2 cup Spinach, frozen1 Onion medium diced (2-1/2" dia)1/2 tsp No Salt, salt alternative1/2 tsp Black Pepper2 tsp Mrs. Dash Garlic & Herb Seasoning Blend13 oz. Starkist Chunk White Albacore Tuna in water, drained1/2 cup Quaker 1 Minute Quick Oats, dry2 tbsp Kretschmer Original Toasted Wheat Germ1/2 cup Milk, 2%5 Egg whites1/2 Sargento Classic 4 Cheese Mexican 28g serving
1. Preheat oven to 350 F and oil a 9" baking dish with low fat cooking spray.
2. In a 10 inch skillet heat olive oil then saute onions, spinach, pepper, salt substitute, and Mrs. Dash. Set aside to cool once onions are soft.
3. In a small bowl beat egg whites until stiff peaks form.
4. Combine spinach mixture with tuna, oats, Wheat Germ , and milk. Microwave mix for 2 minutes on high so oatmeal and wheat germ absorb liquids.
5. Carefully fold egg whites and 1/4 cup cheese into mixture. Put mix into baking dish pressing into dish to make it even on top.
6. Sprinkle remaining cheese on top and bake dish at 350 F for 45-50 min. or until top is golden brown.
Let dish cool completely then cut into 12 equal servings.
Number of Servings: 12
Recipe submitted by SparkPeople user AL2032SIO22H2O.
2. In a 10 inch skillet heat olive oil then saute onions, spinach, pepper, salt substitute, and Mrs. Dash. Set aside to cool once onions are soft.
3. In a small bowl beat egg whites until stiff peaks form.
4. Combine spinach mixture with tuna, oats, Wheat Germ , and milk. Microwave mix for 2 minutes on high so oatmeal and wheat germ absorb liquids.
5. Carefully fold egg whites and 1/4 cup cheese into mixture. Put mix into baking dish pressing into dish to make it even on top.
6. Sprinkle remaining cheese on top and bake dish at 350 F for 45-50 min. or until top is golden brown.
Let dish cool completely then cut into 12 equal servings.
Number of Servings: 12
Recipe submitted by SparkPeople user AL2032SIO22H2O.
Nutritional Info Amount Per Serving
- Calories: 162.5
- Total Fat: 6.9 g
- Cholesterol: 36.2 mg
- Sodium: 303.7 mg
- Total Carbs: 5.1 g
- Dietary Fiber: 0.8 g
- Protein: 21.0 g
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