Tuna & White Bean Spread
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Tuna & White Bean Spread
| Tue, 01-15-2008 - 8:39am |
Tuna & White Bean Spread
From: The Eat-Clean Diet Cookbook
Ingredients:
1 tablespoon (15 ml) best-quality olive oil
1 cup (240 ml) chopped Vidalia onion
3 cloves garlic passed through a garlic press
1 can white beans of your choice—white kidney beans, pinto, navy or other
2 tablespoons (30 ml) lemon or lime juice
2 tablespoons (30 ml) chopped fresh parsley or cilantro, trimmed
1 teaspoon (15 ml) fresh dill, chopped
8 ounces (224 g) albacore tuna, water packed
Sea salt and fresh ground black pepper to taste
Method:
Heat oil in small frying pan and saute onions until just translucent. Do not over brown. Transfer pan contents to food processor. Add remaining ingredients. Pulse until just blended for a chunky version or longer for a smooth version. Serve on whole wheat flat bread, pita bread or wraps.
From: The Eat-Clean Diet Cookbook
Ingredients:
1 tablespoon (15 ml) best-quality olive oil
1 cup (240 ml) chopped Vidalia onion
3 cloves garlic passed through a garlic press
1 can white beans of your choice—white kidney beans, pinto, navy or other
2 tablespoons (30 ml) lemon or lime juice
2 tablespoons (30 ml) chopped fresh parsley or cilantro, trimmed
1 teaspoon (15 ml) fresh dill, chopped
8 ounces (224 g) albacore tuna, water packed
Sea salt and fresh ground black pepper to taste
Method:
Heat oil in small frying pan and saute onions until just translucent. Do not over brown. Transfer pan contents to food processor. Add remaining ingredients. Pulse until just blended for a chunky version or longer for a smooth version. Serve on whole wheat flat bread, pita bread or wraps.
Makes 8 servings. Nutritional info per serving: 120 calories, 2 g fat, 10 g protein, 10 g carbs, 2 g fiber, 254 mg sodium.


