Flavor meets function: Balancing time, taste and nutrition
In those precious few minutes between waking up and heading out the door or arriving home from school pickup, the pantry is a common destination for a grab-and-go lunch or afternoon snack.
With snackers increasingly mindful about what they put in their bodies, you’re not alone if you’re looking for something new. According to a recent survey conducted by TRUE Global Intelligence, 50% of Americans agreed it’s hard to find snacks that meet all their needs. According to the survey, people are looking for foods that offer value, affordability, protein, as well as ones that meet their dietary goals and are easy to eat on the go.
Single-serving cans of tuna can help meet those needs in a number of ways. These recipes will allow cooks to use in-season ingredients, making the dishes completely customizable.
Rainbow Tuna Bowls
Servings: 2
2 cups cooked sushi rice
2 radishes, sliced
1 can sweet and spicy tuna
1 mango, cubed
3 tablespoons shelled edamame
1 avocado, sliced
1/4 cup shredded red cabbage
2 tablespoons thinly sliced scallion
furikake, for serving
Sriracha, for serving
In two shallow bowls, layer rice on bottom then evenly divide radish, tuna, mango, edamame, avocado, cabbage and scallion. Sprinkle with furikake and Sriracha.
Bang Bang Tuna Sliders
Servings: 2
8 ounces tri-color shredded cabbage (coleslaw mix)
2 tablespoons fresh lime juice (1 lime)
2 tablespoons olive oil
1/2 teaspoon sea salt
1/4 cup mayo
2 tablespoons sweet Thai chili sauce
1 can Thai chili tuna
4 slider buns
In small bowl, mix cabbage, lime juice, oil and salt.
In another small bowl, mix mayo, chili sauce and minced chili from tuna can.
On bottom of each bun, evenly divide layer of coleslaw followed by tuna. Drizzle sauce over top, to taste. Cap with top bun and serve.
Garden Farro Tuna Salad
Servings: 4
2 quarts salted water
1 cup pearled farro
1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice (1 lemon)
2 tablespoons chopped fresh dill, basil or mint
1 tablespoon honey
1/2 teaspoon sea salt
1 can tuna
6 small radishes or 1 cucumber, sliced
1 cup cherry tomatoes, halved
1/2 cup roasted hazelnuts
freshly ground black pepper, to taste
crumbled feta or goat cheese, for serving (optional)
In medium pot over high heat, bring water to boil. Add farro, reduce heat and simmer uncovered until tender, 20-30 minutes. Drain; do not rinse.
In large bowl, whisk oil, lemon juice, herbs, honey and salt. Stir in cooked farro to evenly coat; set aside or refrigerate to cool.
Once farro is chilled or at room temperature, fold in tuna, radish or cucumber and tomato. Sprinkle with nuts and black pepper, to taste. Serve with cheese, if desired.