Inside Miami Spice 2014
~~Dinner in Minutes~~ Tuscan Tuna and Bean Salad – simple summer supper This Tuscan Bean and Tuna Salad is a delightful combination of healthful ingredients. Italian canned tuna is excellent and, if you are near a specialty shop that sells it, pick up a can for this recipe. Otherwise, use a good quality, all white meat tuna. Red onion lends texture and flavor to the salad.
The Zucchini and Tomato Salad is an easy and colorful dish. Dried oregano and fresh parsley are used in the salad. Chop the oregano with the parsley. The juices from the parsley will help to release the flavor of the dried herb. 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 grey, it’s time for a new bottle.
Serve these dishes with some Italian bread sticks.
- Any type of white bean can be used. Navy or Great Northern are fine.
- Chopped parsley is used in both recipes. Chop at one time and save 1 tablespoon for side dish. Chop this 1 tablespoon again with the dried oregano.
- Any type of lettuce can be used for the tuna dish.
- Any type of reduced-fat vinaigrette dressing can be used.
- Make Tuna and Bean Salad.
- Make Zucchini and tomato Salad.
ENTREE: TUSCAN TUNA AND BEAN SALAD
1 16-ounce can small white beans, cannellini or navy (about2 cups)
1/4 medium onion sliced, (bout 1/2 cup)
1 6 1/2-ounce can white meat tuna
1/3 cup reduced-fat olive oil and balsamic vinegar dressing
Freshly ground black pepper
1/2-cup chopped fresh parsley, divided
1/2 head red leaf lettuce, washed and dried
Rinse and drain the beans. Place in a serving bowl and add the onion. Drain the tuna and break into largeflakes. Add to the beans. Add dressing, a little pepper to taste andhalf the parsley. Gently toss withoutbreaking the beans. Arrange the lettuceleaves on a serving platter and spoon the salad over the leaves. Sprinkle remaining parsley on top. Makes 2servings.
SIDE DISH: ZUCCHINI AND TOMATO SALAD
1 medium zucchini, about 1 1/2-cups, cubed
1 medium tomato, about 1 1/2-cups, cubed
1 tablespoon olive oil
1/2 teaspoon dried oregano
1 tablespoon chopped parsley
Salt and freshly ground black pepper
Cut the zucchini into 1-inch pieces. Place in a microwave-safe 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, parsley and salt and pepper to taste. Toss again. Makes 2 servings.
Here are the ingredients you'll need for tonight's Dinner in Minutes:
- 1 16-ounce can small white beans, cannellini or na
- 1 6 1/2-ounce can white meat tuna
- 1 bottle dried oregano
- 1 bottle reduced-fat olive oil and balsamic vinega
- 1 medium onion
- 1 bunch parsley
- 1 medium zucchini
- 2 medium tomatoes
- 1 head red leaf lettuce
- olive oil
- black peppercorns
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer