Walnut Couscous and Tuna Tower

  • Yield: 4 servings
  • Prep: 15 mins
  • Cook: 20 mins

Ingredients

1/2cup chopped California walnuts, plus 4 large pieces for garnish
1 8 oz. package large grain couscous (also called Israeli pasta)
1small onion, chopped
2 6 oz. cans water pack tuna, drained
1tablespoon pitted green olives, chopped
1tablespoon capers, drained
1/3cup chopped Italian parsley
zest of 1 lemon
juice of 1/2 lemon
1/2teaspoon salt, to taste
1/4teaspoon pepper, to taste
2medium sized red tomatoes, thickly sliced
2medium sized yellow tomatoes, thickly sliced
1head frisee (curly endive)
3tablespoons reduced calorie red wine vinaigrette

Instructions

  1. Preheat oven to 350F. Arrange walnuts in a single layer on a sheet pan & toast until lightly browned, for about 5 -7 minutes.  Cool.
  2. Spray a medium sized nonstick saucepan with canola cooking spray. Add onion and saute over medium heat until just softened. Add couscous and cook until lightly browned. Add 2 1/2 cups water; cover and reduce heat to simmer. Cook 8-10 minutes. Cool slightly. Add 1/2 cup of the walnuts, tuna, olives, capers, parsley, lemon zest, & lemon juice. Season to taste with salt & pepper.
  3. Wash frisee, separate leaves & toss with vinaigrette. Divide evenly between 4 plates. Sprinkle with remaining 1/4 cup walnuts.
  4. Stack slices of tomatoes, in alternating colors in the centers of the 4 plates, on top of frisee.
  5. Fill four 8 ounce ramekins (or custard cups) with couscous mixture & pack tightly. Invert ramekin on top of tomato slices to unmold. Garnish with reserved walnut pieces & sprig of frisee.  Serve immediately.

Nutritional Info *per serving

  • Glycemic Load 0
  • Calories 500
  • Fat 15g
  • Saturated Fat 2g
  • Polyunsaturated Fat 8g
  • Monounsaturated Fat 2.5g
  • Cholesterol 35mg
  • Sodium 880mg
  • Potassium 1250mg
  • Carbohydrate 60g
  • Fiber 10g
  • Sugars 4g
  • Protein 33g
  • Trans Fat 0g
  • Vitamin A 70%
  • Vitamin C 60%
  • Calcium 15%
  • Iron 20%
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