Tuscan variation turns tuna into summer supper
Refresh yourself with cool salads on a warm summer evening. This Tuscan Bean and Tuna Salad uses fresh tuna. Red onion lends texture and flavor to the salad.
The Zucchini and Tomato Salad is an easy and colorful dish. Dried oregano is used. Here’s a tip: Be sure your dried herbs are less than 6 months old. If they’ve been sitting around a while and look gray, it’s time for a new bottle.
Helpful hints:
■ Any type of white bean can be used. Navy or Great Northern are fine.
■ Use fresh oregano, if available. It will give extra flavor to the salad.
■ Any type of lettuce can be used for the tuna dish.
Countdown:
■ Make Tuna and Bean Salad.
■ Make Zucchini and Tomato Salad.
Shopping list:
To buy: 1 16-ounce can reduced-sodium small white beans, cannellini or navy, 3/4 pound fresh tuna steaks, 1 bottle dried oregano, 1 bottle reducedfat olive oil and balsamic vinegar dressing, 1 medium onion, 1 bunch parsley, 1 medium zucchini, 2 medium tomatoes and 1 head red leaf lettuce.
Staples: olive oil, olive oil spray, salt and black peppercorns.
TUSCAN TUNA AND BEAN SALAD
Recipe by Linda Gassenheimer Olive oil spray
3/4 pound fresh tuna steaks
Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add tuna and sear for 2 minutes. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 2 minutes for a 1/2-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to a cutting board and cut into 1-inch pieces. Rinse and drain the beans.
Place in a serving bowl and add the onion. Add dressing, tuna and half the parsley. Gently toss without breaking the beans.
Divide the lettuce leaves between two dinner plates and spoon the salad over the leaves. Sprinkle remaining parsley on top.
Yield 2 servings.
Per serving: 540 calories (8 percent from fat), 5 g fat (0.9 g saturated,
1 g monounsaturated), 80 mg cholesterol, 61.2 g protein, 63.2 g carbohydrates, 15.8 g fiber, 92 mg sodium.
ZUCCHINI AND TOMATO SALAD
Recipe by Linda Gassenheimer 1 medium zucchini, about 1
1/2 cups, cubed
2 medium tomatoes, about
2 cups, cubed 1 tablespoon olive oil
1/2 teaspoon dried oregano Salt and freshly ground
black pepper
Cut the zucchini into 1-inch pieces. Place in a microwavesafe bowl and microwave on high 1 minute.
Cut tomatoes into 1-inch cubes. Place in bowl with zucchini.
Add olive oil to the bowl and toss well.
Sprinkle with oregano and salt and pepper to taste. Toss again.
Yield 2 servings.
Per serving: 108 calories (62 percent from fat), 7.4 g fat (1.1 g saturated, 3.3 g monounsaturated), no cholesterol, 2.7 g protein, 9.9 g carbohydrates, 3.2 g fiber, 17 mg sodium. Linda Gassenheimer is the author, most recently, of "The 12-Week Diabetes Cookbook," "Delicious OnePot Dishes" and "Quick and Easy Chicken." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.