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Volume II
May 31, 2006

10 Ways to Eat Tuna
by Amy Hunt

tunaTuna is not only cheap but it’s good for you.  It is a great budget food if your wallet is scraping the bottom of the barrel by the end of the month. Tuna often goes on sale and it will store for a long time. I always stock up when I see it 3 cans for a dollar. I buy a lot. (My husband thinks I’m a little obsessed because I like to eat tuna for breakfast on whole-wheat toast with sweet relish.) Always buy it packed in water—not oil—to avoid unnecessary fat.

            Don’t worry, if tuna doesn’t suit you for breakfast—like me—there are many other things tuna can do for you. Here are 10 quick tuna ideas.

1. Tuna Casserole

1 can tuna, drained cheese -- chicken or mushroom soup -- noodles -- frozen vegetables -- ½ cup chicken stock -- crackers mixed with melted margarine -- chopped jalapenos (optional)

Cook noodles. Mix together soup, tuna, and cheese, add frozen vegetables, ½ cup chicken stock, jalapenos (optional) and noodles. Top with crumbled crackers. Bake in 325 degree oven for 20-30 minutes, until sauce is bubbling. Spices that work well with this include parsley, sage, rosemary, and thyme (the Scarborough Fair four), or chili power, cumin, and cayenne pepper.


2. Tuna Macaroni

Make a box of good old macaroni and cheese then stir in a can of drained tuna.

3. Tuna Biscuits Surprise

1 can tuna, drained -- cream of mushroom soup -- 1 recipe of biscuits -- 1-1/2 cups cheese sauce – vegetables

Place biscuits in round cake pan. Combine other ingredients. Pour over top of biscuits. Bake at 350 degrees for 30 minutes or until biscuits are brown. Biscuits will float to the top while baking.

4. Tuna Pie

4 cups egg noodles, cooked/drained -- 2 cups cheese sauce -- 1 can tuna, drained -- 3 eggs, beaten -- ½ cup chopped celery -- canned or frozen peas

Combine ingredients and mix well. Spoon into well-greased 2 quart casserole. Cover loosely and bake in 325 degree oven for 35 minutes. Uncover and let stand five minutes before serving.


5. Impossible Tuna Pie

Can of tuna, drained -- 1 cup shredded cheese -- sliced green onions -- dash of nutmeg -- 2 cups milk -- 1 cup biscuit mix -- 4 eggs

Mix tuna, cheese, onions and put in a greased ten inch pie plate. Beat remaining ingredients for one minute and pour onto pie plate. Bake until knife inserted in the center comes out clean (30 to 40 minutes). Cool for five minutes.


6. Tuna Loaf

canned tuna, drained -- 2 eggs, beaten -- 2-3 tsp onion powder -- ½ tsp dry mustard -- dry bread crumbs -- 1/4 cup quick oats -- ½ cup cottage cheese -- salt and pepper -- 1 tablespoon mayonnaise

Mix all ingredients together except dry bread crumbs. Pour into a greased casserole and sprinkle with dry bread crumbs. Dot with margarine. Bake at 350 degrees for 35 minutes.


7. Broccoli Tuna Roll Up

1 can mushroom soup -- 1 cup milk -- 1 can tuna, drained -- 2 cups frozen chopped broccoli -- 1 cup shredded cheese -- 1 tomato, optional -- chopped onion -- six flour tortillas

Combine soup and milk, set aside. Combine tuna, broccoli, ½ cup cheese, half of the onions. Stir in 1/4 cup soup mixture. Divide tuna mixture among tortillas, spreading it like you would for a sandwich and roll them up Put remaining soup and milk over the tortillas. Bake in a covered dish at 350 degrees for 35 minutes, top with remaining cheese and onions. Bake uncovered another five minutes. Variation: add chopped tomato to the tuna mixture.


8. Tuna Patties

2 cans tuna, drained -- 2 eggs, beaten -- 1/4 cup onion, finely chopped -- 3/4 sleeve crackers, crushed to crumbs
Mix all ingredients together well. Form mixture into 6 to 8 patties and fry in skillet with a little oil until golden and crispy on the outside and heated through. 3 - 4 servings.


9. Ramen Tuna Noodles

2 packages Ramen style noodles, chicken flavor -- 1 cup shredded cheese -- ½ cup mayonnaise -- 1 can tuna, drained -- Parmesan cheese, to taste

In a medium saucepan, boil the noodles without the seasoning packets until tender, drain and return to the hot pan. Add the seasoning packets, cheese, and mayonnaise and stir well. Toss in tuna, season with Parmesan cheese, and stir gently until mixed and warmed through. 2 servings.


10. Tuna Lunas

Canned tuna -- mayonnaise, relish -- Cheese chunks -- chopped onion -- hamburger or other buns or breads

Mix tuna, cheese, mayonnaise, relish, and chopped onion. Put on a bun or bread and wrap in foil. Bake in oven at 350 degrees until the cheese melts and the bread or bun is a bit crisp.

* DVO welcomes your kitchen hints and cooking or nutrition questions! Email us and we'll post your hints and Q/A's in upcoming newsletters! *

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