[nvnvgirl]

TUNA MUFFINS
(These are great with some fresh lemon juice squeezed over them!)

2 cups cooked brown rice (Uncle Ben's packets of microwaveable is great!)
3 Tbsp. grated Parmesan cheese or soy substitute
7- oz can albacore tuna packed in spring water (drained and flaked)
1/2 cup celery, chopped
1/2 cup plus 1 Tbsp scallion, chopped (including some of the green tops)
1/4 tsp. black pepper
6 heaping Tbsp. plain, lowfat or nonfat yogurt
1 Tbsp. parsley flakes
2 tsp. Tamari soy sauce
1 Tbsp. lemon juice
3 egg whites
Preheat oven to 375 deg. F. Combine all ingredients except egg whites. Beat egg whites until stiff. Fold into rest of ingredients. Coat a six-space muffin tin with olive oil cooking spray. Fill each cup with tuna mixture. Make mounds with tuna (should be in the shape of a muffin). Bake 35 to 40 min. or unti golden brown on top. Run a knife around the edge of each muffin to loosen. Makes 6 muffins.
Nutritional Profile per each:
Calories: 149
Protein: 13.1 gm
Fat: 2.1 gm
Sat. Fat: 0.7 gm
Cholesterol: 15.1 mg


A lot of times, I omit the rice...less carbs, less calories.