Step 1: Ingredients and Essential Tools
1 - Large Egg
2 -Can's of Tuna in Water
1 - Jar of Chunky Salsa
1 - Bottle of Virgin Olive
4 - Servings of Asparagus
1 - Cup of Cottage Cheese
5 - Ounces of Mozzarella Cheese
1 - Black Pepper, Lemon Pepper, and Basil Leaf
If you like, you can add a complimenting side dish of low-fat cottage cheese. This truly makes this a high-protein diet meal.
1 - Skillet/Searing Pan
1 - Mixing Bowl
1 - Baking Sheet
1 - Mixing Spoon
1 - Knife/Kitchen Scissors
1 - Mobile Grill (i.e. George Foreman Grill)
1 - Can Opener
You will need a mobile grill if you plan to grill your asparagus, but if you want to get the best nutritional value you can steam the vegetable. By steaming the asparagus you keep all the nutrients within the vegetable versus cooking on a grill where you will lose some nutrient value (not a noticeable difference unless you are eating large quantities).
Step 2: Nutrition Facts for the Healthy Person
Thanks to pacificlife.com for a Meal Nutrition Calculator, I was able to provide a relative calorie and protein intake from this meal.
This meal is defined as protein balls due to the 119g of quality protein that comes directly from the food you eat. This is by far the best supplementation for a training athlete compared to power based protein replacement.
Also, do not fear the fat content in this meal. The numbers may be high, but if you can see we have over half of the fat content as Polyunsaturated and Monounsaturated fat. These are labeled as the "good" fats that your body needs. The amount of time to burn of this meal is the time you put into your work out. Nonetheless, is your energy supplier, which makes this a promising meal for the training athlete.
Step 3: Mixing Bowl and Adding Tuna
Our initial steps in preparing for the tuna balls is to establish a mixing bowl. I have chosen a clear plastic container for both my convenience and you the viewer. We will start by getting our can opener tool and remove the lids of both "Tuna in Water" cans. You will then use your proper mixing utensil, which mine is a large spoon and use it to get all of the tuna out of the can and into the plastic mixing container.
Next, you will do the same to the other tuna can until you have (2) cans of tuna displaced in the mixing container.
Safety: After removing the tuna can lids to be careful with the sharp edges of the can lid. Handle the lid by not touching the cut edge and placing two fingers on each side i the middle of the plane. Discard as soon as possible.
Step 4: Adding Eggs to Mixing Bowl
You may mix the ingredients to have an even spread of egg and tuna.
Step 5: Adding Cheese to Mixing Bowl
Remember: In order to be consistent in having a healthy meal, you need to stay within a portion size. This will keep the calorie count to a minimal with out hindering your nutrient intake.
Step 6: Adding Salsa, Seasoning, Then Mixing Ingredients
Also, you will include the remainder of the spices that will compliment your taste buds. I have selected (3) normal combination for a fish based meat: Black Pepper, Lemon Pepper, and Basil Leaf. Leave a pinch or two of each in the mixing bowl.
Now, you will start mixing the ingredients to provide a blend of the variety of ingredients. Mix for at least 60 seconds. Then move to the following step.
Step 7: Breading the Protein Balls
*Note: Keeping the crackers in the original package will contain the ingredients and save you from a mess later.
The crackers serve as a bread and supplement the neccessary carbohydrates to regain your glycogen and ATP energy levels.
Step 8: Preparing Asparagus
Step 9: Glazing the Base of the Searing Pan
Next, you will turn on the stove top to a medium setting to heat up the oil and to efficiently place the protein balls in the pan upon completion. Also, turn on the oven to 350 degrees preheat which should take up to 5-10 minutes. This will be enough time to provide for browning of the Protein Balls.
Step 10: Creating Proprotioned Protein Ball Size to Be Browned
You will then create a ball from the mixture at the size of a (1/3) of your palm. Then you will place the ball on the searing pan and roll the entire ball until the ball has been glazed with virgin olive oil.
You will recursively repeat this step, until there are no more ingredients to prepare an additional ball.
This starts the process of browning and you will need to keep a close eye on each individual protein ball, depending on the location on the searing pan each protein ball will cook at a different speed. The point of browning is the give the crispy exterior and the flavorful color. Make sure to rotate the protein balls to cover as much surface area as possible.
Step 11: Transition Seared Tuna Balls Into Oven
This will also take the moisture out of the ball thus producing a quality dinner entree.
Step 12: Grill/Sautee Asparagus
After marination the grill should be properly warmed up. Start by placing each spear end outwards of the grill. You will then place the grill down on the asparagus for 2-3 minutes and you will check the asparagus and move the asparagus slightly to keep from burning. Reapply the upper grill and maintain for little over a minute. Directly place the cooked asparagus onto your serving plate to the desired proportions.
Step 13: Final Product
Lastly, before serving drizzle some salsa over the tops of the protein balls. You have now completed a delicious high-protein (119g) meal for the training athlete.