High Protein Tuna Cucumber Bites
Mash a few chickpeas into tuna and yogurt for a filling that sits on cucumber rounds. The chickpeas add some fiber and help thicken the mixture without mayo.
Equipment
- 1 mixing bowl
- 1 fork
- 1 strainer
- 1 knife and cutting board
Ingredients
- 2 (5 oz) cans canned chunk light tuna in water Drain well; use cans yielding about 4 oz fish each.
- 2/3 cup plain nonfat Greek yogurt
- 5/8 cup canned chickpeas Drained and rinsed; 1/2 cup plus 2 Tbsp.
- 1 large cucumber with peel About 14 oz; cut into 20 sturdy rounds.
- 1 Tbsp fresh lemon juice
- 1/4 tsp ground black pepper
Instructions
- Drain both cans of tuna well. Drain and rinse the chickpeas, then measure 1/2 cup plus 2 Tbsp.
- Mash the chickpeas thoroughly with a fork in a mixing bowl. Stir in the yogurt, lemon juice and black pepper. Fold in the tuna, breaking up large pieces, until the mixture holds together. The chickpeas should be well mashed rather than left as loose whole beans.
- Cut the washed cucumber into 20 sturdy rounds, roughly 1/2 inch thick. Pat dry. Serve any end pieces alongside the bites.
- Divide all filling evenly among the 20 rounds. Serve five bites per person with any cucumber end pieces. If you get a different number of rounds, divide the cucumber and filling into four equal portions.
- Serve right away, or keep the filling and cucumber chilled separately until eating. There are no crackers, cheese or extra toppings in the estimate.
Notes
Four snack portions: five of 20 bites each, with one-quarter of all filling and 100 g edible cucumber. Each portion contains 56.5 g drained tuna, 40 g yogurt, 25 g drained chickpeas and one-quarter of lemon and pepper. All cucumber including any edible end pieces counted; no crackers. Keep tuna filling covered at 40°F or below and use within 3 days as a conservative development plan, or sooner if another ingredient requires it. Store cut cucumber separately and use within 1–2 days for texture. Assemble close to eating. Refrigerate within 2 hours, or 1 hour above 90°F; use ice packs for packed snacks. Serve cold. Do not freeze assembled bites. This development recipe has not been kitchen tested. All listed foods included; no optional toppings.