Courtesy of Natural Foods Market
http://www.naturalfoodsmkt.com

Walnut Couscous and Tuna Tower

Diet Type: Dairy Free

Cooking Time: Under 30 minutes

Ingredients:

  3/4 cup chopped walnuts, plus a few large pieces for garnish
  1-8 ounce package large grain couscous (also known as Israeli pasta)
  1 small onion, chopped
  2- 6 ounce cans water pack tuna, drained
  2 tablespoons pitted green olives, chopped
  2 tablespoons Capers, drained
  1/3 cup chopped Italian parsley
  1 lemon, for zest
  1/2 lemon, for juice
  salt and pepper to taste
  2 medium sized red tomatoes, thickly sliced
  2 medium sized yellow tomatoes, thickly sliced
  1 head frisee (curly endive)
  3 tablespoons reduced calorie red wine Vinaigrette
 
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.

Servings: 4

Author: Walnut Marketing Board

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 407
Calories from Fat 156
 % Daily Value*
Total Fat 17g27%
  Saturated Fat 2g9%
  Mono Fat 2g 
Cholesterol 21mg7%
Sodium 489mg20%
Total Carbs 38g13%
  Dietary Fiber 8g31%
  Sugars 1g 
Protein 28g 
Iron25%
Calcium12%
Vitamin C32%
Vitamin E9%
Vitamin A25%
Vitamin B-1235%
Vitamin B-625%
Pantothenic acid17%
Niacin62%
Riboflavin12%
Thiamin20%
Folate50%
Selenium107%
Manganese80%
Copper35%
Zinc17%
Potassium25%
Phosphorus31%
Magnesium25%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.