Clean eating.

blog-tunanicoise.jpg

Lately I've been drawn to reading healthy living recipes trying to figure out if I want to expand my magazine subscriptions. This week I've decided to test drive a few recipes from Clean Eating, modified to my own liking. This is the first of my experiments. Nicoise Stovetop Casserole based on Clean Eating's version.

Ingredients:

  • 1 cup of quinoa
  • 1-2 red potatoes, cut into bite size chunks
  • 1 6-oz pouches or cans unsalted water-packed tuna
  • 1-2 cups of string beans, fresh or frozen
  • 1/4 cup sliced olives
  • juice of 1 lemon
  • 1 tbsp Dijon mustard
  • 1 tbsp white onion, finely diced
  • 1 clove garlic, minced
  • 1-2 tbsp apple cider vinegar
  • 1-2 tsp extra-virgin olive oil
  • Sea salt and black pepper, to taste
  • Cooking spray

Steps:

  1. Bring 1-1/4 cups of water to a boil. Stir in quinoa. Bring back to a boil and then lower to a simmer & cover. Cook for about 12 minutes or until all the liquid is absorbed.
  2. Over medium-high heat, bring a medium-size pan filled with water to boil. Cook string beans and potatoes for 8-10 minutes; drain.
  3. In a large bowl, mix together the tuna, string beans, olives and potatoes. Mix in the cooked quinoa.
  4. In a separate bowl, whisk together lemon juice, mustard, olive oil, garlic, onion, and apple cider vinegar. Season with salt and pepper.
  5. Pour the dressing over the quinoa mixture and combine until thoroughly mixed.
  6. Heat a large skillet for a minute over medium-high heat and mist with cooking spray. Saute the quinoa mixture for about 5 minutes or until warm.

Serve immediately. Makes 4 - 1 cup servings. Top with a couple shavings of hard Parmesan cheese if desired.

Nutritional breakdown per serving (1 cup with cheese shavings) is roughly 365 calories, 15 grams of fat, 21 grams of protein and 5 grams of fiber.