This is the end of Week 2 for the Body By You bootcamp. Here is this week’s tested recipe completed by Leah (member of BBY bootcamp).

Recipe of the week:  Tuna Cannelloni with Tomato-Caper Relish  from Pampered Chef

Tuna – Food of the Month

 

Written By Sofia Layarda, MPH, RD on Jan 06, 2012 (HealthCastle.com)

This month we are talking about tuna. While tuna appears regularly on sushi menus, the most-consumed type in the U.S. remains canned tuna. Typically, canned tuna is either “white” (albacore tuna) or “light” (any one, or a combination, of the following: skipjack, yellowfin, or tongol tuna).

 

Nutritional Information for Tuna

 

A 3-oz serving of canned light tuna in water, drained (the typical amount in a small single-serve can or packet) contains:

 

• Calories: 99 kcal
• Fat: 0.7 g
• Carbohydrates: 0 g
• Protein: 21.7 g
• Fiber: 0 g
• Glycemic Index: Low

Tuna is known to be a great source of the omega-3 fatty acids EPA and DHA. These omega-3 fatty acids have been shown to benefit cardiovascular health, and the anti-inflammatory benefits extend as far as the lungs (protective against childhood asthma), the brain (protective against Alzheimer’s disease and cognitive decline), and the joints (protective against arthritis). Omega-3 fatty acids have also been shown to have anti-cancer properties. In addition, tuna also contains selenium, a component of a powerful detoxifying enzyme in our bodies called glutathione peroxidase. To top it off, tuna is also a good source of some B-vitamins, including folate, important in the closure of the neural tube in the developing fetus.

Mercury Concerns

When it comes to canned tuna, albacore generally contains higher mercury levels than canned light tuna. For a given serving, canned light tuna on average contains 1/3 of the mercury found in albacore tuna. The canning process itself doesn’t affect mercury content. Some of the premium brands that abide by sustainable seafood practices regularly test their tuna for mercury and report the results, such as Wild Planet Seafood (based in Seattle, WA) and Estevan Tuna and Rainforest Trading Company (in British Columbia, Canada). More information about mercury in tuna is available here.

How much DHA or EPA is needed to make a difference? As little as the amount found in two servings of tuna a week. The amount varies by tuna species: A 3-oz serving of canned light tuna contains 0.04 g EPA and 0.19 g DHA, while albacore clocks in at 0.198 g EPA and 0.535 g DHA.

 

Canned tuna comes packed in water, oil, or broth. When using canned tuna, pick the type packed in water. If you are able to spend more money on the premium brands, the texture is firmer because the tuna flesh is packed raw into the cans and cooked only once. (Mass-produced canned tuna typically gets cooked twice – once as a whole fish to make it easier to de-bone, and again once the flesh has been packed into cans

 

Tuna Cannelloni with Tomato-Caper Relish (Pampered Chef)

Tuna salad is dressed up with capers, lemon zest and fresh parsley and served in cool cannelloni shells. The result is a classic Spanish tapas dish.

Ingredients:

6   uncooked manicotti pasta shells

1   lemon, divided

2   cans (5 oz or 170 g each) very low-sodium solid white albacore tuna in water, drained

1/2   cup (125 mL) light mayonnaise

1/4   cup (50 mL) chopped fresh parsley, divided

1/4   small red onion, finely chopped

3   tbsp (45 mL) capers, drained, divided

1   tsp (5 mL) coarsely ground black pepper, divided

3   medium vine-ripened tomatoes

Directions:

1.Cook pasta shells according to package directions, omitting salt and oil and cooking an additional 1-2 minutes or until pasta is completely tender. Using Chef’s Tongs, carefully transfer pasta to large Colander and gently rinse under cold water. Set aside

2.Meanwhile, for filling, zest lemon using Microplane® Zester to measure 1 tsp (5 mL). Juice lemon using Juicer to measure 1 tbsp (15 mL); set aside. Combine zest, tuna, mayonnaise, 2 tbsp (30 mL) of the parsley, onion, 1 tbsp (15 mL) of the capers and 1/2 tsp (2 mL) of the black pepper in Classic Batter Bowl; mix well. Spoon filling into large resealable plastic bag; set aside.

3.For relish, core and seed tomatoes using Core & More. Finely dice tomatoes using Chef’s Knife. Combine tomatoes, lemon juice, remaining 2 tbsp (30 mL) parsley, remaining 2 tbsp (30 mL) capers and remaining 1/2 tsp (2 mL) black pepper in Small Batter Bowl; mix well.

4.To assemble cannelloni, trim corner of bag containing filling using Professional Shears. Pipe filling into pasta shells. Serve cannelloni with relish.Yield: 6 servings

 

Nutrients per serving: Calories 170, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 25 mg, Sodium 320 mg, Carbohydrate 18 g, Fiber 2 g, Protein 14 g

U.S. Diabetic exchanges per serving: 1 starch, 1/2 vegetable, 1 1/2 low-fat meat (1 carb)

Cook’s Tips: When purchasing manicotti shells, check to make sure they are not broken

 

Leah’s Recipe Review:

I really enjoyed this!  I like tuna salad a lot, but I make it very plain so this had a lot more flavor.  I omitted the onion, and I also used dried parsley because I accidentally bought fresh cilantro instead of fresh parsley.

I will make this again, but personally I will probably omit the pasta and serve it plain on top of a lettuce leaf or on whole-wheat bread, pita, etc.  My husband thinks he would prefer it that way, too.  That’s just my personal taste, but it’s also easier than filling manicotti shells.

 

Also note that the recipe called for 6 manicotti shells and said the recipe made 6 servings.  I had 2 shells, so as you look at the nutrition information, just keep that in mind in case you have more than one shell.

Oh, and if you’re like me and have no idea where to find capers in the store, at the Foster Commissary they are immediately to the right of the salad dressing on the top shelf above the olives.

 

Enjoy!

Leah

 

Another tip from a fellow bootcamp-er: 

Her father advised her to: After cooking the manicotti shells, to allow them to cool by and remain in cold water so to allow them to remain ‘open’ so stuffing them is easier.

Christine