Spicy Tuna & Egg White Power Skillet
When gains meet smart spending, this Spicy Tuna & Egg White Power Skillet delivers an impressive 42g of complete protein for under $3 per serving. Canned tuna is one of the most underrated bodybuilding foods — packed with lean protein, B12, and selenium for muscle repair and energy metabolism. Combined with egg whites and seasoned brown rice, this skillet keeps you anabolic without breaking the bank.
Ingredients
- 1 can (145g) tuna in water, drained
- 4 egg whites (or 120ml liquid egg whites)
- 80g cooked brown rice (leftover works perfectly)
- ½ medium onion, diced
- 1 medium tomato, diced
- ½ green bell pepper, diced
- 1 tsp olive oil or vegetable oil
- ½ tsp cumin powder
- ½ tsp paprika
- ¼ tsp chili flakes
- Salt & black pepper to taste
- Fresh parsley or coriander to garnish
Instructions
Heat the pan — Place a non-stick skillet over medium heat. Add 1 tsp oil and heat for 30 seconds.
Sauté the vegetables — Add diced onion and bell pepper. Cook for 3–4 minutes until softened. Add tomato and cook another 2 minutes.
Season — Add cumin, paprika, chili flakes, salt, and pepper. Stir well to coat the vegetables.
Add tuna — Flake in the drained tuna. Mix with vegetables and cook for 2 minutes until heated through.
Add brown rice — Stir in the cooked brown rice. Mix everything together and cook for 1–2 minutes.
Pour in egg whites — Push the mixture to one side, pour egg whites into the empty space. Scramble gently, then fold into the tuna-rice mixture.
Finish & serve — Cook 1–2 more minutes until egg whites are fully set. Garnish with fresh parsley and serve hot.
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