15 June 2011

Recipe: Tuna Italiano

This is a nice high-protein dish that's great for summer lunches. You can make this in no time, all from basic ingredients that are readily stored as a part of your preparedness plan.

Ingredients (makes 4 servings)

1 Tbs. Macadamia Nut Oil
15 oz. (1 can) Cannellini White Kidney Beans
15 oz. (3 cans) Tuna, packed in water, drained
15 oz. (1 can) Tomatoes, petite diced (optional)
3/4 cup Raw Onion, chopped
4 Tbs. Red Wine Vinegar
1 tsp. Sweet Basil
1 tsp. Oregano
1 tsp. Garlic Powder
1 tsp. Onion Powder
Black Pepper to taste 

Directions

  1. Put tuna in a large mixing bowl and flake tuna with a fork.
  2. Add remaining ingredients and seasoning.
  3. Mix well to combine.
  4. Best served chilled, but can be served room temperature or heated for a slightly different flavor. 

Notes/Substitutions

If using tuna packed in oil, it's not necessary to use the macadamia nut oil.

Macadamia nut oil adds a slightly buttery taste, but you can substitute extra virgin olive oil or another kind of oil if preferred.

You can reconstitute dried onions and substitute them for the raw onions. To do so, mix 1/2 cup of dried onions with 1/2 cup of hot water in a separate bowl. Let stand for 15 minutes, then drain. The onions will expand to the 3/4 cup that's called for, although they will have a look and taste similar to boiled onions.

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