简餐

今晚老公不回来吃饭，我小偷懒一下不做饭，做金枪鱼三文治。
金枪鱼又名鲔鱼（“鲔”字读wěi），日文マグロ(maguro)，做成鱼生很好吃，尤其是带有厚厚几层脂肪的特好吃，老公最喜欢吃了。
可惜我们住在离海不近，不容易买到新鲜鱼，有的只是。。。罐头鱼。。。（泪~）
普通的金枪鱼三文治吃腻了，换下口味。
没有美奶滋，没有鸡蛋，清淡的口味。
配上昨天晚餐剩下的墨西哥玉米饼鸡汤，暖了秋夜里冷冷的胃。
墨西哥汤步骤看似很长，其实非常简单。
汤里有黑豆（高纤维），番茄，洋葱，鳄梨，玉米；营养价值非常高哦。
大家试做做看吧！

Recipes are adapted from self.com


Tuna, Arugula and Feta Sandwich and Salad

Serves 4

1/4 cup olive oil
4 tsp balsamic vinegar
4 cans (3 oz each) chunk-light tuna packed in water (drained)
4 oz feta, crumbled
20 small black olives, chopped
16 cups arugula
4 medium tomatoes, sliced
8 thick slices whole-grain bread (about 80 calories per slice)

Combine oil and vinegar. Mix tuna in a bowl with 4 tsp dressing, feta and olives. Layer 1 cup arugula, 2 slices of the tomato and tuna mixture on each of 4 slices of bread. In a bowl, toss 12 cups arugula with remaining tomatoes and dressing. Serve with sandwich.

The dish 517 calories per serving, 25.1 g fat (7.1 g saturated), 39.6 g carbs, 7.4 g fiber, 35.4 g protein

Tortilla Chicken Soup
Fiber-rich black beans make this light soup more filling.
Serves 4

1 whole bone-in, skinless chicken breast (about 12 oz)
6 cups low-sodium chicken broth
1 tbsp olive oil
1 yellow onion, chopped
2 cloves garlic, finely chopped
1/2 jalapeño pepper, finely chopped
1 can (14.5 oz) diced tomatoes
8 baked tortilla chips

Salsa
1/2 cup canned black beans, rinsed and drained
1/2 cup canned corn
1/2 avocado, cubed
1 handful fresh cilantro, chopped
1 tsp kosher salt
1 lime, halved

Poach chicken in 2 cups of the broth in a large pot over very low heat until cooked through, about 20 minutes from when broth reaches a simmer.

Remove chicken from broth; set aside.

Heat oil in a large saucepan over medium-high heat.
Cook onion, garlic and jalapeño until onion is translucent, 3 to 5 minutes. Add tomatoes; simmer 1 minute.

Strain poaching broth; add it and remaining 4 cups broth to saucepan.
Bring to a boil.
Combine first 5 salsa ingredients in a bowl; add juice of 1 lime half; slice other half into 4 wedges.
Shred chicken into bite-size pieces.
When soup boils, lower heat to medium and add chicken. Simmer 1 minute. Season with salt.

Ladle soup into 4 bowls. Top each with 1/4 of the salsa and sprinkle with 2 crumbled tortilla chips. Squeeze 1 lime wedge over each bowl of soup and serve.

The dish 323 calories per serving, 10.4 g fat (1.9 g saturated), 5.3 g fiber, 29.3 g carbs, 32 g protein