Tuna Melts: Easy Dinner With WIC Ingredients
Tuna packs a nutritional punch, and is a very healthy WIC food choice!
It offers protein, iron, vitamin D, vitamin B-12 and omega 3.
If you are pregnant, you must eat tuna and other high mercury fish in moderation, but that doesn’t mean you have to completely avoid it. Pregnant and nursing mothers may eat up to 12 ounces of canned light tuna or other low mercury fish a week. Canned Albacore tuna has higher mercury so it is only advised to eat 6 ounces a week. It’s also important that tuna is fully cooked and not raw, health experts advise. If you are pregnant, the omega-3 fatty acids in tuna also help your baby grow, especially in the development of your baby’s brain.
HEALTHY WIC FOOD INSPIRED RECIPE
There are plenty of ways to eat your weekly serving of tuna, whether it be a classic salad sandwich or wrap. This dinner recipe, using healthy WIC food, makes for a great sandwich, or can be enjoyed plain. Here’s the recipe that uses WIC-inspired ingredients:
SKILLET TUNA PATTY MELTS
3 cans of tuna
4 potatoes, peeled
1 tomato, sliced
1/3 head of lettuce
Dash of salt, pepper
Boil potatoes until cracked. Mash potatoes. Drain 3 cans of tuna. Add tuna into the boil of mashed potatoes. Mix together. Add three eggs, dash of salt and pepper. Mix until combined. Form patties in your hand. Add oil to the pan. Cook patties on medium heat. Serve with lettuce, tomato and avocado. Enjoy while hot!
SHOP FOR HEALTHY WIC FOOD
Get all your WIC-approved foods at Grocery Services North, a chain of grocery stores that cater to WIC clients. The stores are conveniently located near WIC clinics, and carry only WIC-approved foods. Visit today to find out how easy WIC grocery shopping can be. Find a store near you in Dallas, Waco, Tyler and Longview.