 |
|
Diet Type: Dairy Free
|
|
|
Ingredients:
3/4 cup chopped walnuts, plus a few large pieces for garnish1-8 ounce package large grain couscous (also known as Israeli pasta)1 small onion, chopped2- 6 ounce cans water pack tuna, drained2 tablespoons pitted green olives, chopped2 tablespoons Capers, drained1/3 cup chopped Italian parsley1 lemon, for zest1/2 lemon, for juicesalt and pepper to taste2 medium sized red tomatoes, thickly sliced2 medium sized yellow tomatoes, thickly sliced1 head frisee (curly endive)3 tablespoons reduced calorie red wine Vinaigrette
|
|
|
Serves: 4
|
|
|
Cooking Time: Under 30 minutes |
|
| Instructions: |
| 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. |
|
