New Recipe: Tuna & Veggie Pilaf
This past week I noticed a new product loitering in the canned fish aisle. It was a new no-drain can with pop-top opening, by Chicken of the Sea. My local Safeway had the Albacore and Light Tuna, although they also have Lemon Pepper and Thai Chili flavored Light Tuna as well (I’ll be looking for them.)
They have a hilarious commercial –
The cans are packed similar to how salmon is done, where the pop-top is on the bottom.
They key here is the tuna is water free. It is moist. It is flavorful. But most important? It is firm! Usually you only get this texture when it is packed in oil. Unlike the shelf stable packets, it isn’t mashed together pieces. I shy from the packets as most of them are packed in broth, which leaves the tuna high in sodium. Usually I go for olive oil packed, it is heavier and messier, so I was thrilled to see it contains only tuna, water and salt.
Each can is 4 ounces and has 2 servings. Each serving has 70 calories, half a gram of fat, 15 mg cholesterol, 180 mg sodium and a massive 16 grams protein. With the level of sodium one could easily eat the whole can if they like a ton of protein.
I used it wraps, delicious! Then we tried it in a quick pilaf. Even easier.
Tuna and Veggie Rice Pilaf
Pack in a snack bag:
Pack in a snack bag:
- 1 cup instant rice, white or brown
- 4 ounce can no-drain light tuna
- 1 Tbsp or 1 packet extra virgin olive oil
- 1 tbsp or 2 packets shelf stable Parmesan cheese or a small piece of Pecorino Romano cheese & a tiny grater
- Fine sea salt
Directions – One Pot Method:
Add 1 cup water, oil, tuna and the dried vegetable bag to a small pot. Bring to a boil, add in rice and stir. Take off the stove, cover tightly and let sit for 10 minutes. If in cooler temperatures or at higher altitude, use a pot cozy to insulate.
Stir, add Parmesan cheese or grate Pecorino on top, stir in. Season to taste with salt, if desired.
Serves 1 to 2.
To prepare FBC (Freezer Bag Cooking):
For best results use freeze-dried green beans. Pack vegetables, broth mix and rice in a quart freezer bag. When preparing, place in a cozy, add oil and tuna, then 1 cup near boiling water. Seal tightly and let sit for 10 to 15 minutes. Proceed as above.