Tag Archives: Tuna

Tuna Salad with Orange and Bell Pepper

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Tuna Salad with Orange and Bell Pepper
Serving Size 191 g

Amount Per Serving
Calories 138	Calories from Fat 26
	% Daily Value
Total Fat 2.9g	5%
Saturated Fat 0.0g	0%
Cholesterol 19mg	6%
Sodium 194mg	8%
Total Carbohydrates 15.3g	5%
Dietary Fiber 3.5g	14%
Sugars 10.4g
Protein 13.7g

Vitamin A 21% Vitamin C 132% Iron 3% Calcium 6%

1/4 cup red wine vinegar
1 tablespoon minced garlic
3 seedless oranges
1 small red onion, halved, thinly sliced
1 red bell pepper, thinly sliced
1 9-ounce can white meat albacore tuna packed in water
1/4 cup chopped fresh parsley
8 cups mixed salad greens
1/4 cup slivered almonds, toasted

Whisk vinegar and garlic in large bowl to blend. Working over bowl with dressing, cut oranges. Add onion, bell pepper, tuna, and parsley; toss. Season with salt and pepper.

Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.

Tuna, White Bean, and Red Onion Salad

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Tuna, White Bean, and Red Onion Salad
Serving Size 350 g

Amount Per Serving
Calories 273	Calories from Fat 43
	% Daily Value
Total Fat 4.8g	7%
Saturated Fat 0.8g	4%
Cholesterol 10mg	3%
Sodium 38mg	2%
Total Carbohydrates 36.3g	12%
Dietary Fiber 14.5g	58%
Sugars 2.2g
Protein 22.1g

Vitamin A 1% Vitamin C 7% Iron 28% Calcium 10%

1 lb dried cannellini beans
8 cups water
1 Tbs Olive Oil
2 Cloves Garlic
1 Sprig Sage
Pepper
1 1/2 6-ounce cans tuna packed in olive oil, drained, broken into chunks
1 1/2 cups small red onion, very thinly sliced

Simmer the beans, water, garlic, sage, and pepper.

Place beans in large bowl. Add tuna and onion. Toss gently to combine. Season with a generous amount of freshly ground black pepper.

Diet Nutritional

Poached Tuna with Escarole and Lima Beans

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Poached Tuna with Escarole and Lima Beans
Serving Size 192 g

Amount Per Serving
Calories 169	Calories from Fat 17
	% Daily Value
Total Fat 1.9g	3%
Saturated Fat 0.0g	0%
Cholesterol 32mg	11%
Sodium 335mg	14%
Total Carbohydrates 14.4g	5%
Dietary Fiber 4.7g	19%
Sugars 1.2g
Protein 23.9g

Vitamin A 31% Vitamin C 39% Iron 15% Calcium 5%

1 lemon, thinly sliced
1 10-ounce albacore tuna fillet, cut into 1/3-inch-thick slices
1 large green onion, thinly sliced (about 1/4 cup)
4 cups coarsely chopped escarole (about 4 ounces)
1 8 1/2-ounce can baby lima beans, drained
4 tablespoons chopped fresh parsley, divided
1 tablespoon white balsamic vinegar

Line heavy medium skillet with lemon slices. Sprinkle tuna with pepper and place atop lemon. Spray tuna with PAM spray. Poach tuna over medium-low heat until almost cooked through, about 3 minutes. Using slotted spoon, transfer tuna to plate. Discard lemon slices.

Discard all but 1 tablespoon drippings from skillet. Add green onion and sauté over medium-high heat 1 minute. Add escarole, lima beans, and 3 tablespoons parsley to skillet. Sauté until escarole begins to wilt, about 1 minute. Sprinkle with vinegar. Season to taste with pepper.

Divide escarole-bean mixture between 2 plates and top with tuna slices. Sprinkle with remaining 1 tablespoon parsley and serve.