Tuna Bonanza

So it looks like cooler weather is finally on its way.....

To celebrate the end of summer, I've prepared a tuna salad that has evolved over time

into a full meal that needs no bread. I got the original idea from one of my favorite recipe books,

The Coastal Table by Karen J. Covey, and made some changes and additions. Enjoy!

Ingredients:

• 2 cans solid white albacore tuna
• 2 hard boiled eggs - cut twice with egg slicer 
• 1 lge onion - chopped
• 1/2 cup scallions - cut in 1/4" sections
• 1 cup celery - 1/8" slices
• English cucumber - about a 10" section peeled and diced
• 1/3 cup large black pitted olives - cut in half
• 1 can (15oz) dark red kidney beans - rinsed and drained
• 1/4 cup roasted & salted sunflower seeds
• Mayo, olive oil, salt and pepper to taste (focus on the oil, not the mayo)
• 1 tomato - diced (optional and not shown in pics)

Preparation:

Combine all ingredients except for olives and beans and blend well. Carefully fold in olives and beans, being careful so they don't break.

This dish is packed with protein and goes real easy on the carbs, and the flavor levels from the many different ingredients and textures are sure to awaken your senses and affirm the arrival of spring and renewed life! :-) Plate in a nice bowl and serve... Enjoy!

Blessed be... and happy cooking!

Tuna Cakes with Lemon & Garlic

Full credit for this zesty dish goes to the Del Monte company.

These better-for-you tuna cakes made with water-packed tuna, peas and Greek yogurt are baked, not fried. They get lots of fresh flavor from lemon zest, garlic and dill. Serve over a mixed greens salad that's dressed with a bright and simple lemon-Dijon vinaigrette.

Ingredients:

• 1 medium lemon
• 1/2 cup plain 2% or nonfat Greek yogurt
• 4 tbsp chopped fresh dill - divided
• 2 tsp Dijon mustard - divided
• 1 tsp garlic - minced
• salt and freshly ground black pepper to taste
• 1 can (15 oz.) Del Monte® Sweet Peas - well drained
• 2 cans (5 oz. each) chunk tuna in water - drained and coarsely flaked ( I prefer solid white Albacore)
• 1/4 cup Panko breadcrumbs
• 2 tbsp olive oil
• 1 bag (5 oz) spring mix lettuce

Preparation:

Preheat oven to 450°F. Line a rimmed baking sheet with parchment paper and coat with cooking spray. Finely grate lemon zest into a large bowl (set aside zested lemon to make the vinaigrette). Stir in yogurt, 2 tbsp dill, 1 tsp mustard, garlic, 1/4 tsp black pepper and 1/8 tsp salt. Add drained peas, drained tuna and Panko; gently stir together to combine.

Drop 8 equal portions (1/3 cup each) onto the baking sheet, spacing them evenly apart. Gently press and shape each portion to be 3-inches wide and about 3/4" thick. Spray generously with cooking spray.

Bake about 15 minutes, until golden brown on the bottom. Carefully flip cakes with a spatula and bake about 10 minutes more, until the second side is golden brown. Meanwhile, squeeze 1 to 2 lemon wedges into a large bowl until you have 2 tsp. juice. Add olive oil and 1 tsp mustard. Season with salt and pepper and whisk to combine.

When tuna cakes are ready, add lettuce and remaining 2 tbsp dill to bowl with lemon dressing; toss to coat. Serve tuna cakes with salad and remaining lemon wedges on the side.

Chef's Note: If you want a more elaborate dressing, have a look at my own

Luscious Lemon Vinaigrette.

Blessed be... and happy cooking!

 

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

• 1 lb rotini macaroni - cooked
• 1/3 cup olive oil
• 1/2 cup mayonnaise
• 2 cans tuna in spring water - drained
• 1 large onion - minced           
• 1 tbsp dried parsley flakes
• 15 oz can red kidney beans - drained
• 15 oz can chick peas - drained
• 6 oz black olives (large, pitted) cut in half
• 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
• 2 fresh tomatoes - cut up
• 1 handful leaf parsley - chopped
• black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!