Meat, Eggs, Poultry, Fish & Seafood

Garlic Tuna Roll-Up 

Dan Hubley 

MHIF Fall 2005 Education Intern

(2) 6oz cans of low-sodium chunk light tuna in water

(1) 8oz package of reduced or non-fat cream cheese

(4) 8 inch flour tortillas

1 Tbsp garlic powder

1/3 cup dry chopped onions

Let cream cheese thaw outside of refrigerator for 30 minutes.

Combine tuna, cream cheese, garlic powder, and chopped onions in a bowl and mix well.

Spread a thin layer of mixture onto half of each tortilla.  Roll each tortilla up and microwave them each on high for about 30 seconds.  Enjoy!

4 servings

Nutrition information:  350 calories, 12g fat, 32g protein, 28g carbohydrate, 1g fiber, 600mg sodium.

1 pound boneless, skinless chicken breast

6oz fresh, sliced mushrooms

1 pound box of pasta of your choosing (linguine or no yolk egg noodles work well)

½ of 1 pound bag of frozen broccoli

11oz can low-fat cream of mushroom soup

1 cup fat-free sour cream

2 tsp olive oil

Cut chicken breasts into small bite-sized chunks.