Tuna & Asparagus Rolls
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Captain Burger with Bacon and Cheese
Serves2
Prep Time8 min
cook Time
10 min
Time to Table18 min
Did you know that take out burgers contain 750 – 1000 calories? Let’sREINVENT FAST FOOD with this lower calorie and high protein ‘Captain Burger with Bacon and Cheese’ recipe from Clover Leaf, containing only 370 calories!
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USED IN THIS RECIPE
Ingredients
2 cans (85 g each) Clover Leaf® Flaked Light Tuna - Tomato & Onion
2 egg whites
½ cup panko flakes
2 tbsp non-fat cottage cheese
2 cloves roasted garlic
2 lettuce leaves
2 whole grain Kaiser rolls (sliced horizontally)
2 tomato slices
2 onion slices
2 strips of turkey bacon, cooked
2 dill pickles for garnish
USED IN THIS RECIPE
PREP INSTRUCTIONS
- In a large bowl, combine the tuna, egg whites and panko. Form 2 burger patties.
- Mix together cottage cheese and roasted garlic. Set aside.
- In a medium-high heat sauté pan, place the tuna burger patties into the pan and sauté for 3 minutes per side.
- Place lettuce leaf on a halved Kaiser roll and top with seared tuna burger.
- Place 1 tbsp of the cottage cheese mixture on top followed by the tomato and onion slices and turkey bacon. Place the remaining Kaiser half on top and skewer a dill pickle to top of bun.
Make it a combo: Serve with crinkle-cut veggie sticks for a healthy side dish along with an Apple Soda Pop (see recipe below).
Apple Soda Pop
½ cup sliced apple (your choice of variety)
Ice
2 cups club soda
- Thinly slice the apples and place into glass with ice. Pour club soda.
- Let steep in the refrigerator for 20 – 30 minutes before serving.
Serves 2.
Nutritional information (Apple Soda Pop) per serving: 15 calories, 50mg sodium, 4g carbohydrates, 1g fibre, 3g sugar.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 370 | |
| Fat | 8 g | 12% |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 8% | |
| Cholesterol | 35 mg | |
| Sodium | 1340 mg | 56% |
| Carbohydrate | 47 g | 16% |
| Fibre | 2 g | 8% |
| Sugar | 6 g | |
| Protein | 29 g | |
| Vitamin A | 4% | |
| Vitamin C | 8% | |
| Calcium | 10% | |
| Iron | 35% |
Claims per serving
| Low in saturated fat | Trans fat free |
| Source of fibre | Excellent source of protein |
| Source of Vitamin C | Excellent source of iron |
