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| Walnut Couscous and Tuna Tower |
Diet Type: Dairy Free
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Cooking Time: Under 30 minutes
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Ingredients:
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3/4 cup chopped walnuts, plus a few large pieces for garnish |
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1-8 ounce package large grain couscous (also known as Israeli pasta) |
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1 small onion, chopped |
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2- 6 ounce cans water pack tuna, drained |
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2 tablespoons pitted green olives, chopped |
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2 tablespoons Capers, drained |
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1/3 cup chopped Italian parsley |
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1 lemon, for zest |
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1/2 lemon, for juice |
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salt and pepper to taste |
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2 medium sized red tomatoes, thickly sliced |
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2 medium sized yellow tomatoes, thickly sliced |
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1 head frisee (curly endive) |
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3 tablespoons reduced calorie red wine Vinaigrette |
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Directions:
Preheat oven to 350 degrees. Arrange walnuts in a single layer on a sheet pan and toast until lightly browned, about 5-7 minutes. Cool. Spray a medium sized nonstick saucepan with canola cooking spray. Add onion and saute over medium heat until just softened. Add couscous and cook until lightly browned. Add 2 1/2 cups water; cover and reduce heat to simmer. Cook 8-10 minutes. Cool slightly. Add 1/2 cup of the walnuts, tuna, olives, Capers, parsley, lemon zest, and lemon juice. Season to taste with salt and pepper. Wash frisee, separate leaves and toss with vinaigrette. Divide evenly between 4 plates. Sprinkle with remaining 1/4 cup walnuts. Stack slices of tomatoes, in alternating colors in the centers of the 4 plates, on top of frisee. Fill four 8 ounce ramekins or custard cups with couscous mixture and pack tightly. Invert ramekin on top of tomato slices to unmold. Garnish with reserved walnut pieces and sprig of frisee. Serve immediately. Provides 1.79g omega-3s.
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Servings: 4
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Author: Walnut Marketing Board
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 407
Calories from Fat 156
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% Daily Value*
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| | Total Fat 17g | 27% | | | Saturated Fat 2g | 9% | | | Mono Fat 2g | | | | Cholesterol 21mg | 7% | | | Sodium 489mg | 20% | | | Total Carbs 38g | 13% | | | Dietary Fiber 8g | 31% | | | Sugars 1g | | | | Protein 28g | | | | Iron | 25% | | | Calcium | 12% | | | Vitamin C | 32% | | | Vitamin E | 9% | | | Vitamin A | 25% | | | Vitamin B-12 | 35% | | | Vitamin B-6 | 25% | | | Pantothenic acid | 17% | | | Niacin | 62% | | | Riboflavin | 12% | | | Thiamin | 20% | | | Folate | 50% | | | Selenium | 107% | | | Manganese | 80% | | | Copper | 35% | | | Zinc | 17% | | | Potassium | 25% | | | Phosphorus | 31% | | | Magnesium | 25% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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