Tuesday, April 17, 2012

30 minutes to dinner! (HEALTHY! TOO)

serves 8, Total time 30min


2 cups couscous
8 small red potatoes, halved or quartered
2 -6oz cans tuna water packed, undrained
1/2 lb frozen green beans, thawed
1/2 cup pitted Kalamata olives, sliced
juice and zest of 1 lemon
1Tbsp. Dijon Mustard
1 Tbsp. finely diced white onion
1 clove garlic, minced
1 Tbsp. apple cider vinegar
2 tsp. EVOO
2 tsp. minced fresh parsley
sea salt and ground pepper to taste
Olive oil cooking spray

1. Cook couscous according to package.
2. Over MD-High heat, bring a medium size pan filled with water to boil. Cook potatoes for 10 minutes; drain. In Large cowl, mix together tuna, green beans, olives and potatoes. Once couscous is cooked, mix it into tuna-vegetable mixture.
3. In medium bowl, whisk together lemon juice, zest, Dijon, onion, garlic, vinegar, parsley, salt and pepper.  Pour over tuna mixture.
4. Heat large nonstick skillet over HIGH heat for 1 minute. Reduce heat to medium-high, mist with cooking spray and saute' tuna-couscous mixture for about 5 minutes or intil well warmed. Remove from heat and serve immediately. 

Nutrition per 1 cup serving: calories: 430, total fat: 6g, sat fat: 1g, carbs: 70g, fiber: 11g, sugars, 4g, protein: 25g, sodium: 350mg, cholesterol: 15mg

PS: I HIGHLY recommend the cookbook I got this recipe out of! THE BEST OF CLEAN EATING It has great divisions, Quick & Easy to Budget friendly, to Holiday meals or weekly meal plans!

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