04/21/16 - Earth Day is April 22 - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN host Joseph Cooper interview University of Miami School of Architecture Assoc. Professor, Carmen Guerrero. She gives tips on how we can make our kitchens eco-friendly whether building a new kitchen or making an existing one greener.
Tuscan Tuna and Bean Salad with Zucchini Tomato Salad– a quick dinner that won’t heat up your kitchen.
Refresh yourself with cool salads on a warm evening. 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. Look for sustainably caught tuna that is troll or pole-and-line caught. 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.
TUSCAN TUNA AND BEAN SALAD
1 16-ounce can small white beans, cannellini or navy (about 2 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 large flakes. Add to the beans. Add dressing, a little pepper to taste and half the parsley. Gently toss without breaking the beans. Arrange the lettuce leaves on a serving platter and spoon the salad over the leaves. Sprinkle remaining parsley on top. Makes 2 servings.
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.
Nutrition Information
TUSCAN TUNA AND BEAN SALAD: Per serving: 477 calories (9 percent from fat), 4.9 g fat (0.8 g saturated, 1.1 g monounsaturated), 32 mg cholesterol, 45.5 g protein, 65.2 g carbohydrates, 16.8 g fiber, 886 mg sodium. ZUCCHINI AND TOMATO SALAD: Per serving: 99 calories (66 percent from fat), 7.2 g fat (1.1 g saturated, 5.1 g monounsaturated), no cholesterol, 2.3 g protein, 8.4 g carbohydrates, 2.7 g fiber, 16 mg sodium.
Shopping List
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 16-ounce can small white beans, cannellini or navy, 1 6 1/2-ounce can white meat tuna, 1 bottle dried oregano, 1 bottle reduced-fat 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, salt and black peppercorns.
Helpful Hints
- 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.
- Use fresh oregano, if available. It will give extra flavor to the salad.
- Any type of lettuce can be used for the tuna dish.
- Any type of reduced-fat vinaigrette dressing can be used.
Countdown:
- Make Tuna and Bean Salad.
- Make Zucchini and tomato Salad.
Copyright © Linda Gassenheimer
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
