Walnut Couscous and Tuna Tower

category: Green Eating & Living,MyDocHub
by Lisa,

Green

Impress your guests with this beautiful presentation.

Diet Type: Dairy Free

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

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.

Nutrition Facts (Brief Analysis):

Serving Size: 1
Servings per Recipe: 4
Calories: 407
Calories from Fat: 156
Total Carbs: 38g
Dietary Fiber: 8g
Protein: 28g

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