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Protein/Fiber Chocolate Mini Muffins

I made these Protein/Fiber Chocolate Mini Muffins at home and my kids went crazy for them!! I had to hide them so they wouldn’t eat them all at once!!! – Dr. Ray Powell, MD

Protein/Fiber Chocolate Mini Muffins

tuna

Broccoli & Tuna Rice Bake

 

*Serves 4

Per Serving: Calories 366, Protein 35g, Total Fat 11g, Carbs 20g, Fiber 1.6g

Ingredients: 

  • 1 cup cooked rice

  • 3 cans (15oz) tuna in water, drained well

  • 2 cups broccoli, cut into small florets

  • 1/2 cup grated low fat Mozzarella cheese

  • 1/4 cup chopped fresh basil leaves

  • 2 tbsp finely chopped fresh chives

  • 8 eggs

  • 1/3 cup milk

Instructions: 

  • Preheat oven to 180C/160C fan-forced. Grease a 6cm-deep, 24cm round (top) pie dish.

  • Place rice, tuna, broccoli, cheese, basil and chives in a bowl. Stir to combine.

  • Spoon mixture into pie dish.

  • Whisk eggs and milk together in a bowl. Season with salt and pepper. Pour over rice mixture.

  • Tap dish on bench to remove air bubbles.

  • Bake for 1 hour 10 minutes or until firm, covering with foil if over browning during cooking.

  • Stand for 5 minutes. Cut into wedges. Serve.

Spicy Tuna Wrap

spicy-tuna-wrap.jpg
 

*Serves 1

Per Serving: Calories 266, Protein 21g, Total Fat 10g, Carbs 28g, Fiber 13g

Ingredients: 

  • 1 low carb tortilla (10 inch)

  • 1/4 cup chopped romaine hearts

  • 1/2 roma tomato, sliced

  • 1/8 cup corn

  • 1/4 avocado, sliced

  • 1 tablespoons chopped green onions

  • 2oz Albacore Tuna, drained

  • 1 tbsp non-fat greek yogurt

  • Walden Farms Chipotle Ranch Dressing*

Instructions: 

  • In a bowl mix tuna and yogurt together. Lay out tortilla on a large cutting board.

  • Place the lettuce, tomato, corn, avocado, green onion and tuna on tortilla.

  • Drizzle each wrap with 1 tablespoon of dressing, reserving some for dipping. Roll up each tortilla, tucking in the ends as you go.

Lite Tuna Melt Wrap

Lite Tuna Melt Wrap.jpg
 

*Serves 1

Per Serving: Calories 218, Protein 27g, Total Fat 7.5g, Carbs 19g, Fiber 10g

Ingredients: 

  • 2.5oz chunk light tuna in water (drained)

  • 1/8 cup greek yogurt, non-fat

  • 2 lettuce leaves

  • 1/4 cup cheddar cheese, reduced-fat

  • 1 La Victoria ow carb tortilla

Instructions: 

  • Mix together all ingredients for creamy tuna.

  • Spread in a broiler-safe baking dish/pan and sprinkle cheese on top.

  • Place under broiler for one to two minutes, just until cheese melts.

  • Lay wrap flat and line with lettuce leaves.

  • Scoop tuna with melted cheese over wrap.

  • Tuck under one end and roll wrap. Cut in half and serve.

Tuna Melt Salad Sandwich

Tuna-Melt-sandwich.jpg
 

*Serves 1

Per Serving: Calories 225, Protein 35g, Total Fat 6g, Carbs 22g, Fiber 13.5g

Ingredients: 

  • 3 oz Tuna, in water

  • 1 slice Sharp Cheddar Cheese, Fat Free

  • 1 Smartbun®

  • 2 slices of Tomato

  • 1/2 Celery Stalk, chopped

  • 1/2 Green Onion, chopped

  • 3 tbsp Walden Farms Honey Mustard Mayo

  • 1/4 tsp Lemon Juice

  • Salt & pepper to taste

Instructions: 

  • Preheat oven to 400°F.

  • Combine tuna salad ingredients (tuna, celery, onion, mayo, lemon juice, salt & pepper) in a small bowl and mix well.

  • Place the Smartbun® halves on a baking sheet and broil 2-3 minutes or until they start to brown. Remove from the oven.

  • Divide the tuna mixture over the buns.Top with tomato slices and cheddar cheese.

  • Bake 10-15 minutes or until cheese is melted. Broil 1 minute if desired.