Open Face tuna melt

 I love fish good thing it is good for me
This is my open face tuna melt
one thing I have found with "diet" food is it tends to be dry
I have to remove fat so I replaced it with some good fats and
veggies and a small amount of cheese
To make this I use
1 packet of Albacore tuna

1TBS plain Greek Yogurt
1oz (yes I weighed it) Colby or Cheddar cheese
1 Roma Tomato diced
roughly 10 leaves of spinach (or more I started out with less)
1/2 a mashed avocado
diced onion
1 whole wheat tortilla (I use chichis multi grain)

open your tuna packet and rinse it with water (this decreases the salt a bit)
in a bowl combine the yogurt and avocado and tuna
spread the green goo(yes it looks gross) on your tortilla
stick it in the oven (350 degrees) for a few minutes while you dice things
add the vegetables stick it back in the oven till it warms up
then add the cheese
and melt it

I use the My Fitness Pal websites nutrition calculator to enter the ingredients to figure out nutrition facts for the various things I eat here is what My Fitness Pal says the nutrition facts are:
Calories 394
Carbs       31
Fat           19
Protein     28
Sodium  515
Sugar         3

These facts are for this meal with Cheddar cheese with colby it is a wee bit less in calories

Recipe :Tuscan Bread

I love bread
I know everyone says that but I REALLY love bread
I love store bought
I love homemade
I love to make my own
being diagnosed with diabetes / high blood pressure killed that
and I was all

THEN I remembered something I have the power of google at my fingertips
so I did a search
I found out several things
first bread kinda requires salt it is a big sciency baking thing where he salt reacts with the yeast and the glutens in the flour to do the rising thingie

and I found Tuscan Bread
ahhh Tuscany I love you
Here is the link where I found it :
Tuscan Bread

Later this week I plan on making this bread so when I do I will do a video of the process
it is not difficult to make homemade bread if I can do it you can too
no bread machine needed
I do this one by hand
this recipe makes 30 pieces of bread(I did not make round loaves I made french bread like loaves)
here are the health details of the recipe

This is according to the My Fitness Pal recipe maker thing

Calories 67
Carbs 15
Fat 0
Protein 2
Sodium 0
Sugar 0

that is for one piece of homemade deliciousness
I need to double and triple check that however all that goes into this recipe is
white flour
water
and
yeast

This kind of bread is a crusty rustic thing that is used for soaking up rich sauces
I use it when I make soup
and I butter it
with Smart Balance "butter" or a little bit of real butter
I also add herbs to it like Mrs Dash garlic and herb blend
This would also make a great bread for those fancy olive oil herb dips
this bread would make great bread sticks
Stay tuned later in the week for the video
OK here is the worlds worst cooking videos the first one is the steps in making the sponge

I will upload the next step later
It is later!

and yes there are lots of videos on this because I am not a production company
This next one is me kneading the bread do I do it strange? yes ! do I care? no

 

and I have no idea what this next one is

I think it is me spraying the bowl with oil you really want one of those oil sprayers 

they are great!

 

An hour has past and the bread has risen and QT has also attacked the dough ball

 

This is getting the dough ball ready for the oven  

Spraying water on the bread while in the oven it does something good to the crust read the more specific directions on the recipe link I just do what that tells me

 

My last very articulate description of the bread "so um yeah"