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Friday, April 10, 2015

Mediterranean Tuna Noodle Skillet




In this recipe, I would probably use the more expensive white tuna, just because it tastes better and doesn't get all mushy like some canned tuna does. This looks like such a good recipe, it will be going onto my Pinterest page to make soon!

INGREDIENTS

1 tablespoon Pure Wesson® Canola Oil
1/2 cup chopped red onion
8 ounces dry wide egg noodles, uncooked
1 can (14.5 oz each) Hunt's® Diced Tomatoes with Basil, Garlic and Oregano, undrained
1-1/4 cups water
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 can (12 oz each) chunk white albacore tuna in water, drained
1 jar (7.5 oz each) marinated artichoke hearts, drained, liquid reserved, chopped
1/3 cup crumbled feta cheese
2 tablespoons chopped fresh Italian (flat-leaf) parsley

DIRECTIONS

Heat oil in large skillet over medium-high heat. Add onion; cook 4 minutes or until tender, stirring occasionally.
Stir in uncooked noodles, undrained tomatoes, water, salt and pepper. Bring to a boil. Reduce heat, cover and simmer 10 minutes or until noodles are tender, stirring occasionally.
Add tuna, artichokes and reserved liquid to noodles; toss together and heat until hot. Top with cheese and parsley.

From Livestrong Program

*Canned albacore tuna -- also known as canned white tuna -- is a convenient way to add fish to salads and sandwiches. But convenience isn't the only reason to choose canned albacore tuna. Albacore tuna is a healthy food that's rich in important nutrients, including dietary protein, omega-3 fatty acids and the antioxidant mineral selenium. Understanding the nutritional value of canned albacore tuna may have you reaching for a can of this nutrition powerhouse for your next meal.

Calories and Fat
According to the U.S. Department of Agriculture, a 3-ounce serving of albacore tuna canned in water contains only 109 calories. Low-calorie foods like tuna are a healthy choice for people looking to lose weight. Additionally, tuna is a rich source of dietary protein, with 20 grams per serving. A serving also provides 2.5 grams of dietary fat. However, the type of fat in canned albacore tuna is primarily the health-boosting omega-3 variety.

Omega-3 Fats
Omega-3 fatty acids are healthy forms of fat found in abundance in plant foods such as flaxseeds and soybeans and in marine life, for example tuna and salmon. Unlike plants, fish contains two particular forms of omega-3s -- known as docosahexaenoic acid and eicosapentaenoic acid -- that are particularly well utilized by the body. According to the University of Maryland Medical Center, the many benefits of regularly consuming omega-3 fats include boosting low "good" high-density lipoprotein or HDL cholesterol levels, reducing risk of heart disease, improving symptoms of arthritis, aiding in asthma relief and combating certain forms of cancer. The University of Maryland Medical Center recommends consuming omega-3-rich fish two or three times per week. A single serving of canned albacore tuna contains approximately 350 milligrams of omega-3 fats.

Amount per Serving

Calories                  294  % Daily Value*
Total fat                  9 g 14%
Saturated fat          2 g 11%
Cholesterol          63 mg 21%
Sodium                  585 mg 24%
Carbohydrate          35 g 12%
Dietary fiber          4 g 15%
Sugars                  4 g  
Protein                  18 g  
Vitamin A          8%
Vitamin C          18%
Calcium          9%
Iron                  15%

* Percent Daily Values are based on a 2,000 calorie diet.
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