Thursday, July 21, 2011

Albacore Tuna Takes the Plate!

Normally I keep a few different varieties of canned tuna on hand.  I always buy tuna canned in water.  And, I usually select chunk light tuna for sandwiches and sometimes use it in cooked casseroles or salads that have a lot of ingredients.

But, where the tuna is more important in a dish, where it will be highlighted, I like to use white or albacore. It is a nicer, meatier texture.  I think it tastes better, too.  I have been saving a can of albacore tuna for something special, and today I came up with this salad.

The capers add a nice salty bite, and they go very well with the red wine vinegar.  It is a filling and pretty summer dinner meal.  Of course you can easily adjust the ingredients to make more servings.

Pasta/Tuna Salad on Spinach
Makes 2 dinner servings

  • 4 ounces (dry weight) fusili or rotini pasta
  • 4 ounces (net weight) canned albacore tuna, drained
  • 1 Tbs capers, drained
  • 2 tsp olive oil
  • 1 Tbs red wine vinegar
  • 2 cups fresh spinach leaves, washed and torn into pieces
  • 2 green onions, finely chopped
  • dashes of salt and pepper
  • 2 Tbs freshly shredded light parmesan cheese
  1. Cook pasta according to package directions, drain and set aside to cool.
  2. In a large bowl, mix tuna with capers, olive oil, vinegar, green onions, salt and pepper.  
  3. Toss pasta into mixure in bowl, and refrigerate till chilled.
  4. To serve, spread 1 cup of spinach leaves on a plate.  Cover with half of the salad mixture and then sprinkle 1 Tbs parmesan cheese over the top.
  5. Repeat with rest of spinach, salad, and cheese.

Per serving.
Weight Watchers P+ = 9.
Calories 328; Protein 25g; Carbohydrate 46g; Fat 7g; Fibre 7g.

Draining the cooked pasta.

Mixing salad ingredients.

Plated on the spinach, topped with parmesan and ready to enjoy.


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