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3. grains and pasta

Tuna Tostadas
Ingredients
8 Tostada shells
1 cup mozzarella cheese, grated
½ cup black beans, rinsed
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Sundried
Tomato & Basil
½ cup tomatoes, diced
Preparation
1. Place 4 tostada shells onto a baking sheet.
2. Layer half the cheese, black beans and tuna onto the tostada shells and place remaining shells on top of
each.
3. Cover with remaining cheese and bake at 400 F for 3 minutes or until cheese has melted.
4. Place equal amounts of the diced tomato on to each tostada pizza.
5. Serve as is or cut in quarters for easy handling. Makes 4 servings.
Nutritional Information per serving: Calories 270, Fat 13g, Sodium 500mg, Carbohydrate 21g, Fibre 3g, Protein 17g.
Hints:
•Tostadas come in a variety of flavours and can be found in the ethnic aisle of your grocery store.
•Try store bought salsa instead of tomatoes.
•Use nachos or taco shells instead of tostada shells.
•For cheesy gooeyness, add an extra ½ cup of the cheese.
Tuna Curry in a Hurry
Ingredients
1 tbsp (15 mL) butter
1 clove garlic, minced
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Spicy
Thai Chili
1 cup (250 mL) low fat sour cream
1 tsp (5 mL) curry powder
Preparation
1. Over medium heat melt butter in a large saucepan. Add garlic.
2. Stir in tuna, sour cream and curry powder.
3. Heat until warm and serve over rice or accompany with Naan bread if desired.
4. Garnish with cilantro (optional) Makes 2 servings.
Nutritional Information per serving: Calories 380, Fat 26g, Sodium 130mg, Carbohydrate 19g, Fibre 1g, Protein 20g.
1
Spicy Curry Tuna
Ingredients
2 cans (85 g each) Clover Leaf, Flaked Light Tuna - Spicy Thai
Chili
1 tsp (5 mL) pureed, packaged ginger
3 tbsp (45 mL) finely chopped green onion, divided
¼ tsp (1 mL) curry powder
2 tbsp (30 mL) mayonnaise
Preparation
1. Mix tuna, ginger, chopped onion (reserve some for garnish) , curry powder and mayonnaise.
2. Serve over cooked rice noodles or basmati rice or toast.
3. Garnish with reserved chopped green onion, before serving. Makes 2 servings.
Nutritional Information per serving: Calories 220, Fat 12g, Sodium 580mg, Carbohydrate 13g, Fibre 2g, Protein 15g.
Tuna Mashies
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Lemon &
Pepper
1 cup (250 mL) leftover mashed potatoes
2 tsp (10 mL) fresh dill, chopped
1 green onion, chopped
2 tsp (10 mL) lime juice
Preparation
1. Combine all of the ingredients and stir thoroughly.
2. Serve mixture cold or at room temperature on whole grain (or wheat) toast, cut diagonally, with a side of
veggies, as a snack or for lunch.
Makes 4 servings.
Nutritional Information per serving: Calories 45, Fat 2g, Sodium 330mg, Carbohydrate 11g, Fibre 1g, Protein 10g.
Hint:
1. When preparing mashed potatoes, consider using mini red and white varieties. Leave the skins on for
added nutrients in addition to that "rustic, home-style" appearance.
2. If you don't have leftover mashed potatoes, packaged & already prepared mashed potatoes are available
in the refrigerated section of most grocery stores. Alternatively, use instant mashed potatoes, following
package instructions.
2
Seaside Caesar
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Lemon
& Pepper
3 cups (750 mL) romaine lettuce, torn
½ cup (125 mL) croutons, store bought
¼ cup (50 mL) low fat Caesar dressing
3 tbsp (45 mL) parmesan cheese, grated
Preparation
1. Toss together the tuna with the romaine, croutons and
dressing.
2. Sprinkle the parmesan cheese over top and serve immediately. Makes 2 servings.
Nutritional Information per serving: Calories 120, Fat 8g, Sodium 880mg, Carbohydrate 16g, Fibre 2g, Protein 24g.
Quinoa Salad
Ingredients
1 cup (250 mL) cooked quinoa
¼ cup (50 mL) diced celery
¼ cup (50 mL) low fat mayonnaise
1 tsp (5 mL) wasabi powder or horseradish
2 cans (85g each) Clover Leaf Flaked Light Tuna - Lemon &
Pepper
Preparation
1. Follow package directions to cook the quinoa. Alternatively, stir the quinoa (1 part) and water (2 parts)
together in a microwave-safe bowl; cover; cook in the microwave on high or until the water has been
absorbed and the quinoa is tender, in about 4 minutes; uncover.
2. Place the celery and mayonnaise together in another bowl. Season with wasabi or horseradish; stir to
mix.
3. Fold in the tuna and quinoa until evenly blended.
4. Serve in radicchio leaves or over your favourite greens. Garnish with sage. Makes 2 servings.
Nutritional Information per serving: Calories 160, Fat 12g, Sodium 600mg, Carbohydrate 20g, Fibre 2g, Protein 20g.
Hint: Cooked couscous or rice could be used as a substitute instead of quinoa.
What is Quinoa?
"Quinoa is an ancient grain that was a staple of the Incas, and contains more protein than any other grain.
It's considered a complete protein, and is also higher in unsaturated fats and lower in carbohydrates than
most grains. Quinoa is becoming more available in grocery stores, and you can find it for sure at health food
and bulk stores.” Excerpt from Ron Eade's article in Omnivore's Ottawa, August 21st, 2009
3
Italian Tuna Pasta Salad
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Sundried
Tomato & Basil
2 cups (500 mL) penne pasta, pre-cooked
¼ cup (50 mL) mayonnaise or light mayonnaise
½ cup (125 mL) grape tomatoes, halved
¼ cup (50 mL) black olives, sliced
Preparation
1. In a large bowl, thoroughly mix together the tuna, pasta and mayonnaise.
2. Toss the tomatoes and olives together with the mixture
3. Serve with grilled baguette slices (if desired) . Garnish with basil (optional) Makes 2 servings.
Nutritional Information per serving: Calories 400, Fat 15g, Sodium 610mg, Carbohydrate 51g, Fibre 2g, Protein 16g.
Salsa Tuna Roll-Ups
Ingredients
1 can (170 g) Clover Leaf Solid White Tuna in Water,
drained
¼ cup (50 mL) preferred Salsa
3 green onions, chopped
4 large (12 inch) flour tortillas
½ package (125g) cream cheese or light cream cheese
(spreadable)
Preparation
1. In a small bowl, mix tuna, salsa and green onions. Blend in enough water to allow easy spreading, if
required.
2. Lay tortillas one by one on a flat surface. Spread 1/4 of the cheese onto each tortilla, covering the entire
surface. Spread 1/4 of the tuna mixture over cheese to within an inch of each tortilla edge.
3. Starting at the top, roll up each the tortilla into a snug cylindrical shape, ensuring the cream cheese seals
the bottom and ends.
4. When ready to serve, cut the roll-ups into 2-inch slices. Serve with fruits and other appetizers. Makes 24
pieces.
Nutritional Information per serving: Calories 80, Fat 2g, Sodium 160mg, Carbohydrate 11g, Fibre 1g, Protein 4g.
Hint: Roll-ups can also be wrapped in aluminum foil, and refrigerated for up to 24 hours, until ready to
serve. Great snack for kids when they come home from school.
4
Apple-Curry Tuna Buns
Ingredients
1 can (170 g) Clover Leaf Solid White Tuna, drained and
flaked
½ cup (125 mL) diced apples, (Macintosh, Delicious or Fuji
apple varieties are preferred)
¼ cup (50 mL) dijonnaise
½ tsp (2 mL) curry powder
2 onion buns, halved and toasted or preferred bread
Preparation
1. In a bowl, combine the first four ingredients and mix.
2. Divide mixture in two and spread 1/2 cup on the bottom slice of each onion bun; replace top half.
3. Cut the sandwich into quarters and slip a skewer through the center of each quarter, if desired.
4. Garnish with an apple slice (on one end of the skewer, if you like) and serve. Makes 2 servings.
Nutritional Information per serving: Calories 250, Fat 3.5g, Sodium 620mg, Carbohydrate 31g, Fibre 2g, Protein 22g.
Hint: If your pantry does not have dijonnaise, simply mix together equal parts mayonnaise to dijon mustard.
Salmon 'n' Green Bean Salad
Ingredients
1 cup (250 mL) green beans, cut in half
1 can (170 g) Clover Leaf Skinless Boneless Atlantic
Salmon, drained
2 cups (500 mL) seasonal greens
2 tbsp (30 mL) olive oil
2 tbsp (30 mL) balsamic vinegar
Preparation
1. In a saucepan, cook the green beans in boiling water for 3 minutes; rinse in cold water and drain.
2. Toss with salmon, broken into chunks.
3. In a serving dish, place salmon and bean mixture over top of greens.
4. Whisk the olive oil and balsamic vinegar together. Drizzle over salad.
5. If desired, sprinkle with toasted almonds and season with salt and pepper to taste.
6. Serve by itself or with toasted bread
Makes 2 servings.
Nutritional Information per serving: Calories 310, Fat 23g, Sodium 420mg, Carbohydrate 8g, Fibre 2g, Protein 19g.
5
Salmon Chick Pea Salad
Ingredients
1 can (170 g) Clover Leaf Skinless Boneless Sockeye
Salmon, drained
1 ¼ cup (275 mL) chick peas, drained
1 cup (250 mL) cherry tomatoes, chopped; reserve 1/2 a
cherry tomato for garnish
1 sweet yellow pepper, half diced, half cut into rings
¼ cup (50 mL) low fat Italian dressing
Preparation
1. Toss together the salmon, chick peas, tomatoes, diced pepper and dressing.
2. Serve over top of your favourite greens or on its own.
3. Garnish with half a cherry tomato or yellow bell pepper rings and a sprig of chervil. Makes 2 servings.
Nutritional Information per serving: Calories 370, Fat 14g, Sodium 640mg, Carbohydrate 34g, Fibre 6g, Protein 27g.
Hint: You can use any one of Clover Leaf's skinless boneless salmon products: Sockeye, Pink or Atlantic.
Salmon Pâté
Ingredients
1 can (170 g) Clover Leaf Skinless Boneless Sockeye Salmon,
drained
½ package (125g) Sundried tomato cream cheese, softened
3 tbsp (45 mL) prepared horseradish
1 tbsp (15 mL) lemon juice
5 tbsp (75 mL) chives, chopped
Preparation
1. In a medium bowl, mix together the salmon, cream cheese, horseradish, lemon juice and 1/2 of the
chives.
2. Roll the mixture, to form a 6" long, 1 1/2" diameter size log (or any shape you desire) , then roll the form
to coat with the remaining chives.
3. Serve with flatbread, baguette, assorted crackers and/or antipasto, if desired.
Makes 1 cup (250mL)
Nutritional Information per serving: Calories 100, Fat 8g, Sodium 220mg, Carbohydrate 2g, Fibre 0g, Protein 6g.
Hint: You could use any one of Clover Leaf's skinless boneless salmon products: Sockeye, Pink or Atlantic.
6
Mediterranean Salmon n' Tomato Cups
Ingredients
6 campari tomatoes
2 cans (170 g each) Clover Leaf Skinless Boneless Atlantic
Salmon, drained and flaked
½ cup (125 mL) sour cream or light sour cream
1 tbsp (15 mL) oregano, dried
½ cup (125mL) kalamata black olives, pitted and chopped
Preparation
1. Cut tomatoes in half, widthwise to make 12 tomato
halves.
2. Remove the seeds using teaspoon or a small melon baller to form tomato "cups". Set aside.
3 .In medium-size bowl, blend together the salmon, sour cream, oregano and olives.
4. Mound salmon into tomato cups and serve by itself or over mixed greens, if desired.
Serves 4.
Nutritional Information per serving: Calories 170, Fat 9g, Sodium 410mg, Carbohydrate 7g, Fibre 2g, Protein 16g.
Hints:
1. A Campari tomato is slightly larger than a cherry and yet smaller than a field tomato.
2. If desired, use a serrated knife to cut 1/8 inch off the stem end of each tomato and a tiny bit off the
bottom so the tomato halves will stand.
3. The tomato seeds can be added to a soup or tomato sauce.
Salmon Cucumber Couscous
Ingredients
1 cup (250 mL) couscous, uncooked
1 can (170g) Clover Leaf Skinless Boneless Sockeye
Salmon, drained
1 cup (250 mL) cucumber, diced
½ red bell pepper, diced
¼ cup (50 mL) low calorie Herb n' Garlic vinaigrette
Preparation
1. In a medium bowl, combine the dried couscous with 1¼ cups boiling water.
2. Cover with plastic wrap for 4 minutes. Peel the plastic wrap away and with a fork, stir the couscous.
3. Add the salmon, vinaigrette, diced cucumber and pepper.
4. Toss together and serve on its own, garnished with cucumber round slices or in an iceberg lettuce cup, if
desired. Serves 2.
Nutritional Information per serving: Calories 520, Fat 10g, Sodium 670mg, Carbohydrate 78g, Fibre 4g, Protein 29g.
7
Lentils with Mild Curry Tuna Steak
Ingredients
2 garlic cloves, minced
1 tbsp (15 mL) butter
1 red bell pepper, sliced
1 ¾ cup (400 mL) canned lentils, drained and rinsed
2 pouches (113 g each) Clover Leaf Yellowfin Tuna Steak Mild Curry
Preparation
1. In a medium saucepan, sauté the garlic in butter, then
add the sliced peppers and stir for two minutes. Add the lentils and continue to stir until warm.
2. Open tuna pouch and place the tuna steak onto a plate and warm in the microwave, covered for 30
seconds.
3. Present the tuna steak and sauce on the bed of lentils garnished with a sprig of parsley (if desired) and
serve immediately. Serves 2.
Nutritional Information per serving: Calories 390, Fat 9g, Sodium 640mg, Carbohydrate 38g, Fibre 17g, Protein 39g.
Tuna and Egg Muffin
Ingredients
2 cans (85g each) Clover Leaf Solid Light Tuna Yellowfin in Olive Oil
4 eggs
4 slices (33 g each) multi-grain English muffins
1 avocado, sliced
¼ cup sun-dried tomatoes
Preparation
1. Over medium heat, in a non-stick saucepan, use the oil from the tuna to fry the eggs sunny side up.
2. Toast the bread while the eggs are frying and fan slices of avocado overtop of each slice of toasted bread
followed by 1/2 a can of tuna on each piece.
3. Top each with a fried egg and slices of sun-dried tomato. Serve immediately.
Makes 4 servings.
Nutritional Information per serving: Calories 300, Fat 16g, Sodium 330mg, Carbohydrate 23g, Fibre 6g, Protein 20g.
Hint: You could use olive bread instead of English muffins for added flavour from the olives.
8
Naan Pizza – Naanza
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna Sundried Tomato & Basil
½ cup (125 mL) pizza sauce
2 pieces (100 g each) Naan bread (200g package)
½ cup (125 mL) black olives, sliced
½ cup (125 mL) goat cheese
Preparation
1. Place the Naan bread on a flat surface and spread the
pizza sauce overtop of the breads.
2. Sprinkle with cheese, tuna and top with black olives.
3. Place under the broiler for 3 minutes or until Naan is crisp.
4. Serve by itself or with salad, if desired. Makes 2 servings.
Nutritional Information per serving: Calories 560, Fat 22g, Sodium 1310mg, Carbohydrate 59g, Fibre 8g, Protein 34g.
Hints:
•Other toppings suggestions include sliced red onions, mushrooms or peppers.
•If you prefer a fully-loaded pizza, add all recipe toppings to one Naan bread!
•Alternatively, replace Naan with Flat Greek Pita (85 g each).
Tuna Fettucini Alfredo
Ingredients
1 cup fresh fettucini pasta
2 cans (85 g each) Clover Leaf Solid Light Tuna Yellowfin in Olive Oil
1 cup (250 mL) 10% cream
2 garlic clove, minced
½ cup (125 mL) canned mushrooms, sliced
Preparation
1. In a large pot of boiling, salted water, cook fettucini for 4 minutes; drain well.
2. In a large sauté pan, add the olive oil from the canned tuna and sauté the garlic, mushrooms and tuna,
while the pasta is cooking.
3. Add the cream.
4. Toss pasta with sauce in the sauté pan, until coated.
5. Serve immediately. If desired, sprinkle with parmesan cheese and garnish with sprig of parsley.
Serves 2.
Nutritional Information per serving: Calories 550, Fat 27g, Sodium 430mg, Carbohydrate 45g, Fibre 3g, Protein 31g.
Note: Tri-coloured fettucini was used for this photography. Regular fresh fettuccini works well, too.
9
Tangy Tuna Ginger Broth
Ingredients
2 pouches (113g) Clover Leaf Yellowfin Tuna Steak - Lemon
Pepper
1 garlic clove, minced
1 tbsp (15 mL) pureed, packaged ginger
2 cups (500 mL) low-sodium vegetable broth
1 cup rice vermicelli noodles (angel-hair style)
Preparation
1. In a large pot, combine the tuna, garlic and ginger; sauté
together for 2 minutes.
2. Add the vegetable broth and noodles and bring to a boil.
3. Serve immediately. If desired, garnish with Thai basil leaves and/or lemon wedge. Serves 2.
Nutritional Information per serving: Calories 270, Fat 6g, Sodium 450mg, Carbohydrate 25g, Fibre 3g, Protein 25g.
Caprese Tuna Melt
Ingredients
2 slices (30-35 g each) focaccia bread
2 pouches (113 g each) Clover Leaf Yellowfin Tuna Steak Lemon & Pepper
1 tomato, sliced
2 sprigs fresh basil leaves
1 cup (250 mL) mozzarella, grated
Preparation
1. Cut the focaccia sized to fit a tuna steak. Then slice in half across the thickness and place onto a baking
sheet.
2. Place a layer of tuna across the inside of the focaccia slices followed by a layer of the sliced tomato and
then torn basil leaves.
3. Sprinkle with grated mozzarella and place under broiler until melted.
4. Garnish with basil leaves, if desired. Makes 2 servings.
Nutritional Information per serving: Calories 420, Fat 20g, Sodium 690mg, Carbohydrate 25g, Fibre 3g, Protein 38g.
Hint: Try substituting the focaccia with a hearty multi-grain bread for a whole grain option, or your
preferred bread.
10
Tuna Lentil Dip
Ingredients
1 can (28 oz.) (796 mL) lentils, drained and rinsed
2 pouches (113g each) Clover Leaf Yellowfin Tuna Steak
- Fresh Thai Herb
1 tomato, diced
3 tbsp (45 mL) fresh cilantro, chopped
approx. 80 chips (115-120 g) whole grain or multi-grain
tortilla chips
Preparation
1. Mash lentils into rough puree and set aside.
2. Over medium heat, add the juices from the tuna pouch, but not the tuna steak. Add the lentils and fry for
3 minutes while stirring.
3. Microwave the tuna for 30 seconds.
4. Cover base of serving dish with lentil mixture; layer with the crumbled tuna and top with diced tomato
and cilantro.
5. Serve with whole grain or multi-grain tortilla chips or pita crisps. Makes 2 cups (500 mL).
Nutritional Information per serving: Calories 200, Fat 5g, Sodium 290mg, Carbohydrate 25g, Fibre 9g, Protein 14g.
Hint: Alternative accompaniments with the dip are pita chips, crackers or flatbreads.
Tuna and Pear Melt
Ingredients
2 cans (85g each) Clover Leaf Flaked Light Tuna - Dill
& Lemon
1 pear, cored and sliced thinly
½ cup (125 mL) walnuts
½ cup (125 mL) blue cheese, crumbled
2 slices baguette, sour dough bread or your
preferred bread
Preparation
1. Slice the bread diagonally and place onto a baking sheet.
2. Place a layer of tuna across the bread followed by a layer of the sliced pear and then chopped walnuts.
3. Crumble the blue cheese overtop and place under broiler until melted.
4. Garnish with dill and more chopped walnuts, if desired. Serves 2.
Nutritional Information per serving: Calories 560, Fat 34g, Sodium 910mg, Carbohydrate 35g, Fibre 5g, Protein 32g.
Hint: If you are looking for an alternative to blue cheese, these varieties of cheese come highly
recommended - Gruyère, Taleggio, Gorgonzola and goat cheese.
11
Tuna Pad Thai
Ingredients
1 cup (250 mL) vermicelli rice noodles, medium width
2 cans (85g each) Clover Leaf Flaked Light Tuna - Spicy Thai
Chili
1 cup (250 mL) snow peas, sliced julienne (set some aside
for garnish)
1 cup (250 mL) grated carrots (set some aside for garnish)
1 cup (250 mL) coconut milk
Preparation
1 .In a large bowl, cover the rice noodles with boiling water and let soak for 3 minutes.
2. While the noodles soak, in a large sauté pan, add the tuna, sliced snow peas, grated carrots and stir
together over high heat. Add the coconut milk.
3. Drain noodles and toss with tuna sauce in the pan.
4. Serve in a shallow bowl and garnish with remaining grated carrots and snow peas. Serves 4.
Nutritional Information per serving: Calories 250, Fat 16g, Sodium 270mg, Carbohydrate 19g, Fibre 3g, Protein 10g.
Hint: Can also garnish with fresh bean sprouts, crushed peanuts, lime wedges or cilantro
Hearty Tuna & Potato Hash
Ingredients
1 can (85 g) Clover Leaf Solid Light Tuna in Olive Oil
1 ¼ cup green onion, sliced
16 oz. (400 mL) sliced potato, canned
1 red or orange bell pepper, small dice
1 can (85 g) Clover Leaf Flaked Light Tuna - Sundried
Tomato & Basil
Preparation
1. In a sauté pan, heat the olive oil from the can of Clover Leaf Solid Light Tuna in Olive Oil.
2. Add the onion, potato and red pepper. Sauté until warm 2 minutes.
3. Add the tuna from Clover Leaf Solid Light Tuna in Olive Oil and Clover Leaf Flaked Light Tuna - Sundried
Tomato & Basil cans and continue to cook for 2 more minutes.
4. Serve as a hearty breakfast or brunch accompaniment.
Serves 4.
Nutritional Information per serving: Calories 120, Fat 3g, Sodium 370mg, Carbohydrate 12g, Fibre 2g, Protein 11g.
12
Speedy Thai Tuna Tacos
Ingredients
4 taco shells
3 cans (85 g each) Clover Leaf Flaked Light Tuna - Spicy Thai
Chili
4 tbsp sour cream, divided
1 cup shredded iceberg lettuce
1 tomato, diced
Preparation
1. Toast taco shells for 20-30 seconds in toaster oven or 350F for a minute in a regular oven.
2. In a sauté pan, lightly heat the Clover Leaf Flaked Light Tuna - Spicy Thai Chili.
3. Turn heat to low and quickly stir in half of the sour cream.
4. Place a quarter of the tuna mixture into each taco shell.
5. Top with the lettuce, tomato and sour cream. Serves 2.
Nutritional Information per serving: Calories 400, Fat 19g, Sodium 910mg, Carbohydrate 32g, Fibre 3g, Protein 25g.
Hint: This recipe works well with Clover Leaf Flaked Light Tuna-Sundried Tomato & Basil.
Angel's Helluva Hot Garlic Tuna
Ingredients
(130 g) angel hair pasta
1 tbsp olive oil
1 lemon
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Garlic &
Hot Pepper
1 cup grape or cherry tomatoes, halved
Preparation
1. Put a kettle on to boil. Pour the contents of the kettle into a large saucepan.
2. Bring back to a boil and put the pasta in to cook for the length of time specified on the packet (2-3
minutes).
3. Scoop a cup of the cooking water out and keep to one side, then drain the pasta and return it to the hot
pan.
4. Put the olive oil into a small pan and, using a zester gadget (or a grater), add 3 tsp lemon zest. Heat gently
until sizzling.
5. Mix the tuna with a 1 tbsp of the pasta cooking water to loosen it. Stir the lemon oil into the pasta, and
add the tuna, heating the mixture gently.
6. Squeeze half the lemon into the mix, and cut the other half into two wedges.
7. Season the pasta and stir in the halved tomatoes. Serve with the lemon wedges to squeeze over. Serves 2
Nutritional Information per serving: Calories 420, Fat 12g, Sodium 290mg, Carbohydrate 52g, Fibre 3g, Protein 25g.
13
Moroccan Tangiers Tuna
Ingredients
1 ½ cups couscous
1 stalk celery, small dices
1 cup mint, chopped
1 can (85 g) Clover Leaf Yellowfin Solid Light Tuna in Olive Oil
1 can (85 g) Clover Leaf Flaked Light Tuna – Lemon & Pepper
Preparation
1. Heat up water in an electric kettle. Pour boiling water
over couscous.
2. Dice up celery and chop up mint.
3. Fluff up couscous using a fork and stir in the mint, celery, tuna from the cans and the olive oil from the
can of Clover Leaf Yellowfin Solid Light Tuna in Olive Oil.
4. Serve immediately. Serves 4.
Nutritional Information per serving: Calories 290, Fat 3g, Sodium 170mg, Carbohydrate 52g, Fibre 3g, Protein 19g.
Quinoa Tuna
Ingredients
2/3 cup red quinoa
2 cans (85 g each) Clover Leaf Flaked Light Tuna Spicy Thai Chili
1 lime
1 sweet mango, ripe, small to medium size, chopped
1 green onion, sliced
Preparation
1. Put a kettle on to boil. Pour the contents of the kettle into a large saucepan.
2. Bring back to a boil and add quinoa. Reduce to simmer and cover. Cook for 2 minutes. Drain if necessary.
3. Meanwhile, heat up the Flaked Light Spicy Thai Chili tuna in a sauté pan.
4. Add juice of a lime to the quinoa. Stir in the tuna, mango, and green onion.
5. Serve immediately
Serves 2.
Nutritional Information per serving: Calories 450, Fat 11g, Sodium 490mg, Carbohydrate 70g, Fibre 8g, Protein 23g.
14
Thai Tuna Stir Fry
Ingredients
2 cups (120 g) Brown Rice Vermicelli
1 carrot, shredded
3 stalks green onion, sliced
1 cup snow peas, sliced
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Spicy
Thai Chili
Preparation
1. Boil water in an electric kettle.
2. Pour into a small saucepot over the noodles and heat on medium-high heat for 3 minutes, until noodles
are al dente.
3. Meanwhile, shred carrot with a cheese grater. Slice green onion and snow peas.
4. Gently heat the Cloverleaf Flaked Light Spicy Thai Chili tuna in a sauté pan.
5. Drain noodles. Add vegetables and drizzle with warm tuna.
6. Serve immediately. Serves 2.
Nutritional Information per serving: Calories 570, Fat 10g, Sodium 540mg, Carbohydrate 94g, Fibre 9g, Protein 25g.
Tomato Dill Bib Wrap
Ingredients
1 head of Boston (bib) lettuce
1 large avocado
1 tomato, medium, diced
1 can (85 g) Clover Leaf Flaked Light Tuna - Dill &
Lemon
1 can (85 g) Clover Leaf Flaked Light Tuna - Tomato &
Onion
Preparation
1. Take 8 individual lettuce leaves and lay flat onto a cutting board.
2. Place along the spine of each leaf, equal amounts of long, thin slices of avocado, diced tomatoes, and
Clover Leaf Flaked Light Tuna - Dill & Lemon and Clover Leaf Flaked Light Tuna - Tomato & Onion.
3. Fold in short (opposite) sides. Then roll along long (other) side to wrap lettuce. If required, secure each
with a toothpick.
4. Serve immediately. Serves 4.
Nutritional Information per serving: Calories 140, Fat 10g, Sodium 170mg, Carbohydrate 7g, Fibre 4g, Protein 10g.
15
Tuna Cannellini
Ingredients
2 ¼ cup (540 mL) cannellini beans
½ cup artichokes hearts, jared
1 tbsp black olives
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Lemon
& Pepper
¼ cup parsley, chopped
Preparation
1. Drain and rinse the beans.
2. Finely chop the artichokes and olives and mix with beans. Use ½ tsp each of juice/brine from the jars of
olives and artichokes and stir into the bean mixture.
3. Add in chopped parsley.
4. In a pan on a medium to high heat, lightly sauté the tuna.
5. Mix tuna in with beans mixture and serve. Serves 4.
Nutritional Information per serving: Calories 130, Fat 3g, Sodium 560mg, Carbohydrate 23g, Fibre 6g, Protein 15g.
Hint: If you prefer, use kalamata olives instead of black olives
From Tunascany to Casablanca with Love….
Ingredients
1 cup couscous
1 can (85 g) Clover Leaf Flaked Light Tuna – Garlic &
Hot Pepper
½ cup frozen baby peas
4 artichoke hearts, jarred
¼ cup chopped black olives
Preparation
1. Heat up the kettle of water and pour onto the couscous. Add in frozen peas. Cover.
2. Mix all the other ingredients into a bowl and set aside.
3. Once the couscous has absorbed all the water (approx. 3-4 minutes), fluff with a fork.
4. Add couscous and peas to the tuna mixture and serve. Serves 2.
Nutritional Information per serving: Calories 470, Fat 4.5g, Sodium 350mg, Carbohydrate 84g, Fibre 13g, Protein 24g.
Hints:
• Make this a kid friendly meal by replacing Clover Leaf Flaked Light Tuna – Garlic & Hot Pepper with Clover
Leaf Flaked Light Tuna – Tomato & Onion.
• If you prefer, use sweet peas from can or jar. Rinse, then add to tuna mixture directly.
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Montuna Cristo
Ingredients
2 cans (170 g) Clover Leaf Flaked Light Tuna - Dill & Lemon
3 tbsp mayonnaise
1 egg, large
1 tbsp butter
4 slices Texas toast
Preparation
1. Mix the Clover Leaf Flaked Light Tuna - Dill & Lemon and
mayonnaise.
2. Beat eggs in a large bowl. Meanwhile heat up a frying pan and melt the butter.
3. Spread half of the mixture on each of two slices of the bread.
4. Dip the bread into the eggs carefully, to avoid coating the tuna mixture.
5. Place egg-coated side down in frying pan.
6. Dip one side only of remaining slices in egg and place egg-coated side up on top of slices already in pan.
7. Fry sandwiches both sides until crust is golden brown and serve immediately. Serves 2.
Nutritional Information per serving: Calories 480, Fat 20g, Sodium 810mg, Carbohydrate 48g, Fibre 2g, Protein 27g.
Soba Thai Tuna
Ingredients
1 package Soba noodles
1 tomato
½ bunch cilantro
2 cans (85 g each) Clover Leaf Flaked Light Tuna – Spicy Thai
Chili
1 tbsp sesame oil
Preparation
1. Pour a boiling kettle of water into a pot with the soba noodles and place them on high heat for 3
minutes.
2. Meanwhile dice up the tomato removing as many seeds as possible. Chop up the cilantro.
3. Heat up the tuna in a sauté pan.
4. Reserve 2 tbsp of liquid, and then drain the soba noodles. Mix noodles and reserved liquid with tomato,
tuna, cilantro and sesame oil.
5. Serve. Serves 2.
Nutritional Information per serving: Calories 320, Fat 14g, Sodium 530mg, Carbohydrate 32g, Fibre 1g, Protein 20g.
Note: Soba noodles, mainly sourced from ethnic food stores, are native Japanese noodles made of
buckwheat flour and/or wheat flour. They are either shelf stable or found fresh in the refrigerated section
of the store. Soba noodles are roughly as thick as spaghetti, and prepared in various hot and cold dishes.
Japanese Udon Noodles and Shanghai Noodles work as great substitutes, and can be purchased from your
neighbourhood grocery store.
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Beef Tonne Tuna Dip
Ingredients
1 can (85 g ) Clover Leaf Solid Light Tuna in Olive Oil
1 can (85 g) Clover Leaf Flaked Light Tuna - Lemon & Pepper
1/3 cup mayonnaise
2 tbsp capers
½ lb. (226 g) roast beef, thinly sliced (approx. 24 slices)
Preparation
1. Mix tuna and mayonnaise. Fold in capers. Cover and
refrigerate up to overnight.
2. When ready to assemble, place sliced beef in a shallow, single-serve dish.
3. Measure approx. 2½ - 3 tsps of the tuna mixture on top of each slice to make approx. 24 servings.
4. Serve immediately.
Nutritional Information per serving: Calories 35, Fat 2g, Sodium 75mg, Carbohydrate 0g, Fibre 0g, Protein 4g.
Hint: You can also serve the tuna mixture as a dip, with crudité or crackers.
Note: The original recipe, Vitello Tonnato, uses veal instead of beef and was created in the northern part of
Italy, mixing traditional agricultural and marine cultures. This dish has many variants, so we created this
simple and quick version, in keeping with the focus on your convenience and the ‘Take 5’ theme. We hope
you like it.
Thai Vegetable Stir Fry
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Spicy Thai
Chili tuna
1 cup snow peas
1 carrot
1 red bell pepper
1 tbsp sesame oil
Preparation
1. Heat up a wok or large frying pan.
2. Julienne snow peas, bell pepper, and carrot. (Hint: Use a peeler to create thin slices of the carrot than
julienne).
3. Place the oil in the hot wok; add the tuna and vegetables.
4. Heat and serve. Serves 2.
Nutritional Information per serving: Calories 250, Fat 14g, Sodium 470mg, Carbohydrate 15g, Fibre 3g, Protein 17g.
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Lemon Pepper Mediterranean Vermicelli
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Lemon &
Pepper
(165 g) vermicelli noodles, fine width
1 roasted red pepper from a jar
¼ cup sliced black olives from a jar
¼ cup Sundried tomatoes from a jar
Preparation
1. Pour boiling water from a kettle onto the noodles and
cover for 4 minutes.
2. In a pan, on medium to high heat, lightly sauté the tuna.
3. Thinly slice the red pepper and sundried tomatoes (reserve 1 tbsp oil from each jar).
4 .Drain noodles and stir in with all the ingredients including reserved oil in a large bowl.
5. Pour additional 1 tbsp oils onto the mixture for some extra flavor.
6. Serve immediately. Serves 2.
Nutritional Information per serving: Calories 370, Fat 8g, Sodium 770mg, Carbohydrate 77g, Fibre 5g, Protein 24g.
Coconut Soup with Mild Curry
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Spicy
Thai Chili
1 ½ cups (400mL) light coconut milk
1 carrot, grated
1 red bell pepper, finely chopped
1 tsp curry powder
Preparation
1. In a soup pot, heat the coconut milk, curry powder and tuna.
2. While the pot is simmering, grate the carrot and chop the red pepper (if possible remove the peppers
meaty part and use the fleshy skin). Set aside a quarter of chopped red pepper for garnish.
3. Add the vegetables to the pot and bring to a boil.
4. Garnish with bits of bell pepper.
5. Serve immediately. Serves 4.
Nutritional Information per serving: Calories 180, Fat 10g, Sodium 260mg, Carbohydrate 13g, Fibre 2g, Protein 9g.
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Avocado Lemon Pepper Tuna Wrap
Ingredients
½ granny smith apple
½ avocado
2 whole wheat tortilla, 8”
1 ½ cups shredded iceberg lettuce leafs
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Lemon
& Pepper
Preparation
1. Core and julienne apple.
2. Core out the avocado, slice lengthwise and spread onto the wrap.
3. Cover with lettuce.
4. Top evenly with Clover Leaf Flaked Light Tuna - Lemon & Pepper
5. Wrap, then slice to make 3 pinwheels per wrap and serve. Serves 2.
Nutritional Information per serving: Calories 250, Fat 13g, Sodium 530mg, Carbohydrate 35g, Fibre 7g, Protein 23g.
Tomato and Onion Soup
Ingredients
2 cups (500 mL) your favourite tomato soup
1 can (85 g each) Clover Leaf Flaked Light Tuna-Tomato &
Onion
2 whole tomatoes, canned
6 leaves fresh basil
2 tbsp Parmigiano cheese, grated
Preparation
1. On medium high heat in a sauce pot or large pan heat up the tomato soup, stirring occasionally.
2. In a bowl, mash the Clover Leaf Flaked Light Tuna-Tomato & Onion and chopped tomatoes with a fork,
pour into the soup.
3. Trim leaves from stem of basil and stack, flatten and roll the leaves then thinly slice.
4. At the 4 minute mark place the sliced leaves into the soup and turn down to a medium heat.
5. Sprinkle individual servings with the cheese and serve with either bread stick or garden salad.
Serves 4.
Nutritional Information per serving: Calories 90, Fat 2.5g, Sodium 240mg, Carbohydrate 13g, Fibre 1g, Protein 6g.
Hint: You can easily replace fresh basil with your family’s favourite herb
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Spinach & Bean Tapa Tuna Salad
Ingredients
2 cans (85 g each) Clover Leaf Flaked Light Tuna - Tomato &
Onion
4 cups baby spinach, pre-washed
1 1/3 cup white beans or navy beans, drained & rinsed
1 tsp minced garlic (store bought)
½ tbsp olive oil
Preparation
1. In a large pot slowly heat up oil.
2. Add the beans, garlic, spinach & tuna. Cover.
3. Remove from heat after 2 minutes.
4. Serve immediately. Serves 2.
Nutritional Information per serving: Calories 340, Fat 6g, Sodium 430mg, Carbohydrate 47g, Fibre 11g, Protein 28g.
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