Ingredients:

1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked

3/4 cup seasoned bread crumbs

1/4 cup minced green onion

1 egg

1/2 cup skim milk

1/2 teaspoon grated lemon peel

Lemon Dill Sauce:

1/4 cup nonfat chicken broth

1 tablespoon lemon juice

1/4 teaspoon dried dill

Directions:

In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel. With lightly floured hands, form mixture into patties. Spray a large nonstick skillet with cooking spray and heat over medium heat. Cook patties, until golden brown on both sides, about 3 minutes per side.

Sauce: combine all ingredients in a small saucepan and heat over medium heat until warm. Add a small amount of flour and mix with a whisk to thicken sauce. Spoon sauce over tuna patties and serve.

Makes 4-6 Servings

Approximate Nutrients per serving:

Calories: 190

Total fat: 1

Saturated fat: 0 grams

Cholesterol: 72 mg

Sodium: 34 mg

Carbohydrate: 18 grams

Protein: 29 grams

Dietary fiber: less than 1 gram

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Artichokes can also stain hands quite badly so it is recommended that rubber gloves be worn for cleaning and chopping.

Artichokes can be boiled, steamed, microwaved or sautéed. They can be eaten whole or added to other dishes.

Cooked artichokes may be refrigerated for several days in a covered container.

Microwave: cook 6 to 8 minutes or until a petal near center pulls out easily.

Boiling: Stand artichokes in a large pan with 3 quarts boiling water. Cover and boil gently 20 to 40 minutes according to size, or until petal near center pulls out easily.

Small artichokes are good for pickling, stews, casseroles; medium size are good for salads and large size are good for stuffing.

To eat, pull off leaves and eat fleshy ends attached to plant. Lift out cone and cut out core, which is fuzzy portion at center. The heart is a true delicacy and will break easily with a fork. General

Dip leaves in lemon juice or try low-fat dipping sauce in recipe section. Enjoy a healthy, tart treat-sprinkle lemon, lime and orange juices over steamed leaves. Add artichoke hearts to your favorite pasta dish or salad. Make your vegetable soup unique by adding artichoke hearts. Try serving and/or stuffing artichokes for a different appetizer.