Main Course - Vegetarian Recipes
Walnut Couscous & (low sodium)Tuna Tower
The Refined Chef
Description:
A great dish.
The California Walnut Commission provided this recipe http://www.walnuts.org/
The California Walnut Commission provided this recipe http://www.walnuts.org/
Ingredients:
1/2 cup chopped California walnuts, plus 4 large pieces for garnish
1 8 oz. package large grain couscous (also called Israeli pasta)
2 1/2 cups water
1 small onion, chopped
2 6 oz. cans water-packed tuna, drained
1 Tbsp pitted green olives, chopped
1 Tbsp capers, drained
1/3 cup chopped Italian parsley
Zest of 1 lemon
Juice of 1/2 lemon
Salt and pepper to taste
2 medium red tomatoes, thickly sliced
2 medium yellow tomatoes, thickly sliced
1 head frisée (curly endive)
3 Tbsps reduced calorie red wine vinaigrette
1 8 oz. package large grain couscous (also called Israeli pasta)
2 1/2 cups water
1 small onion, chopped
2 6 oz. cans water-packed tuna, drained
1 Tbsp pitted green olives, chopped
1 Tbsp capers, drained
1/3 cup chopped Italian parsley
Zest of 1 lemon
Juice of 1/2 lemon
Salt and pepper to taste
2 medium red tomatoes, thickly sliced
2 medium yellow tomatoes, thickly sliced
1 head frisée (curly endive)
3 Tbsps reduced calorie red wine vinaigrette
Serving size:
4
Prep time:
30 minutes
Cook time:
20 minutes
Directions:
-
- Preheat oven to 350°F. Arrange walnuts in a single layer on a sheet pan and toast until lightly browned, for about 5-7 minutes. Cool.
- Spray a medium nonstick saucepan with canola cooking spray. Add onion and sauté 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 1/4 cup of the walnuts, tuna, olives, capers, parsley, lemon zest and lemon juice. Season to taste with salt and pepper.
- Wash frisée, 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 the frisée.
- 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 frisée.
- Serve immediately. Serves 4.
