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Healthy 4-Ingredient Recipes: Tuna Quinoa, Buffalo Ranch Meatloaf

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02.05.15
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Midweek cooking is the bane of hardworking humans everywhere. No sweat -- each of these lunch or dinner dishes requires only four ingredients (plus basic seasonings). Easy peasy!

 
 
Hungry Girl's Tuna Quinoa Bowl
Tuna Quinoa Bowl

Entire recipe: 307 calories, 3.5g fat (0g sat fat), 542mg sodium, 44.5g carbs, 7.5g fiber, 10.5g sugars, 25g protein -- PointsPlus® value 7* -- SmartPoints® value 6*

The pre-seasoned tuna is a great shortcut and makes this recipe SO delicious!

Prep: 5 minutes
Cook: 15 minutes

Ingredients:
1/4 cup uncooked quinoa, rinsed thoroughly
1 cup asparagus cut into 1-inch pieces
1/2 cup chopped red bell pepper
One 2.6-oz. pouch StarKist Tuna Creations Sweet & Spicy
Seasonings: salt, pepper, garlic powder, onion powder, red pepper flakes (optional)

Directions:
In a small pot, combine quinoa with 1/2 cup water. Bring to a boil, and then reduce to a simmer.

Cover and cook for 12 minutes, or until water has been absorbed and quinoa is fully cooked.

Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat. Add asparagus and 1 tbsp. water. Cover and cook for 2 minutes, or until partially softened. Uncover, and add bell pepper. Cook and stir until water has evaporated and veggies have softened and lightly browned, about 4 more minutes.

Transfer quinoa to a medium bowl, and season with a dash of each seasoning. Add veggies and tuna, and mix well. Serve warm or chilled.

MAKES 1 SERVING  

 
 
 
Hungry Girl's Buffalo Ranch Meatloaf
Buffalo Ranch Meatloaf

1/5th of meatloaf: 162 calories, 5g fat (2g sat fat), 570mg sodium, 2g carbs, 0g fiber, 0.5g sugars, 25g protein -- PointsPlus® value 4* -- SmartPoints® value 3*

A comfort-food classic with the flavor of a beloved party snack? We hear your family asking for seconds already...

Prep: 10 minutes
Cook: 50 minutes

Ingredients:
1 1/4 lbs. raw extra-lean ground beef (4% fat or less), or HG Alternative
1/4 cup egg whites or fat-free liquid egg substitute 
(like Egg Beaters Original)
2 tbsp. ranch dressing/dip seasoning mix
2 tbsp. Frank’s RedHot Original Cayenne Pepper sauce
Seasonings: garlic powder, black pepper

Directions: 

Preheat oven to 400 degrees. Spray a loaf pan with nonstick spray. 



In a large bowl, combine beef, egg whites/substitute, ranch mix, 1 tbsp. hot sauce, 1/4 tsp. garlic powder, and 1/4 tsp. black pepper. Mix thoroughly.

Transfer mixture to the loaf pan, and smooth out the surface. Bake until cooked through, about 50 minutes.

Just before slicing, top with remaining 1 tbsp. hot sauce.

MAKES 5 SERVINGS

HG Alternative: If made with lean ground turkey (7% fat or less) instead of extra-lean beef, each serving will have 177 calories, 7.5g fat (3g sat fat), 590mg sodium, 2g carbs, 0g fiber, 0.5g sugars, and 24g protein (PointsPlus® value 4*; SmartPoints® value 4*).

 
 
 
 

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CHEW ON THIS:

February is National Hot Breakfast Month. Check out this recent favorite: our Cali Chicken Egg Scramble!

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.



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