I love using canned tuna for a variety of recipes. It is inexpensive, a great source of protein, and shelf stable. Whenever I tell my patients this, they look at me like I’m crazy! Trust me, tuna can go a lot further than just in a boring white bread sandwich with a little creativity.

1

Sushi is one of my favorite foods, seriously I could eat it for every meal! Unfortunately, sushi is pricey at restaurants, can be high in calories (watch out for spicy mayo), and is not a very convenient meal. In order to get my sushi fix at home, I’ve created my own bowl recipe.

2

I’m loving the new trend of all-in-one bowl meals; burrito bowls, smoothie bowls, and now sushi bowls! These are a great, easy way to make a balanced meal, with grains on the bottom with veggies and protein layered on top. To give this recipe a sushi-like taste, we used a soy sauce based marinade to give the tuna some extra flavor and familiar sushi vegetables of carrots, avocado, and cucumber. You can add even more veggies or switch them out with some of your favorites for extra flavor, fiber, and color.

 

 

3

Spicy Tuna Bowl

by Lisa Kay, MS, RD

Serves 2

 

INGREDIENTS

2 cans tuna packed in water, drained

1 cup cooked brown rice

1 ripe avocado

½ cucumber

½ c shredded or chopped carrots

½ tbsp. lite soy sauce

1 tbsp. sriracha sauce

3 tbsp. rice vinegar

1 tsp. chili powder

½ tsp. garlic powder

½ tsp. ground ginger

1 tbsp. sesame seeds

 

DIRECTIONS

  1. Combine soy sauce, sriracha, rice vinegar, chili powder, garlic powder, ground ginger in a bowl. In a separate bowl, pour sauce over tuna and mix. Set aside
  2. Slice cucumber in half and take out seeds with a spoon. Dice into even pieces. Set aside
  3. Divide brown rice evenly into two bowls. Top with even amounts of tuna mixture, cucumber, and carrots.
  4. Cut avocado in half, deseed and slice. Divide over each bowl.
  5. Top each bowl evenly with sesame seeds. Enjoy!

 

SERVING SUGGESTIONS

Add extra veggies, such as fresh red peppers and shredded cabbage. To lower calories and carbs, substitute brown rice for riced cauliflower.

 

NOURISHING NUTRITION (per serving)

Calories: 552

Fat (g): 24

Sodium (mg): 677

Protein (g): 40

Carbs (g): 42

Fiber (g): 15