By Linda Gassenheimer, Tribune News Service
Thinking about the start of autumn, how about kicking off the season with a hearty and warmly spiced pot of chili, featuring fresh, succulent tuna?
This twist on a classic comfort dish combines the rich flavors of spices with the tender, texture of fresh tuna. It not only provides a burst of flavor but also offers a nutritious and wholesome option to enjoy.
HELPFUL HINTS:
To save preparation time, buy diced onion and green bell pepper found in the market produce section.
Any type of kidney beans can be used.
COUNTDOWN:
Prepare all ingredients.
Start chili.
While chili cooks, arrange salad on dinner plates.
SHOPPING LIST:
To buy: 10 ounces fresh tuna steaks, 1 green bell pepper, 1 can reduced-sodium red kidney beans, 1 can reduced sodium diced tomatoes, 1 bottle reduced-sodium tomato sauce, 1 small bottle hot pepper sauce, 1 bag washed, ready-to-eat green salad, 1 bunch cilantro, 1 bottle reduced-fat salad dressing, 1 bottle chili powder, 1 bottle ground cumin
Staples: olive oil, onion,
Tuna Chili
Recipe by Linda Gassenheimer
1 tablespoon olive oil
1 cup chopped green bell pepper
1 cup diced onion
1 tablespoon chili powder
1 teaspoon ground cumin
10 ounces fresh tuna, cut into 1/2-inch pieces
1 cup reduced sodium canned red kidney beans, drained
2 cups reduced sodium canned diced tomatoes
1 cup reduced sodium tomato sauce
Several drops hot pepper sauce
2 tablespoons chopped cilantro leaves.
4 cups washed, ready-to-eat green salad
2 tablespoons reduced-fat salad dressing
Heat oil in a large skillet over medium high heat. Add the green bell pepper, onion, chili powder and ground cumin. Cook 3 to 5 minutes until the onion starts to soften. Add the tuna, red kidney beans, canned diced tomatoes and tomato sauce. Stir to combine all ingredients. Reduce heat to medium and cover with a lid. Simmer 5 minutes. Stir in hot pepper sauce. Divide in half and serve on two dinner plates. Sprinkle cilantro on top of the chili. Add 2 cups salad to each plate and drizzle dressing on top.
Yield 2 servings.
Per serving: 538 calories (21 percent from fat), 12.6 g fat (1.9 g saturated, 4.3 g monounsaturated), 66 mg cholesterol, 50.5 g protein, 61.1 g carbohydrates, 19.6g fiber, 277 mg sodium.
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