Introduction to Tuna Chili
Thinking about the start of autumn, how about kicking off the season with a hearty and warmly spiced pot of chili, featuring fresh, succulent tuna? This twist on a classic comfort dish combines the rich flavors of spices with the tender, texture of fresh tuna. It not only provides a burst of flavor but also offers a nutritious and wholesome option to enjoy.
Benefits of Tuna Chili
The combination of tuna, spices, and vegetables creates a dish that is not only delicious but also packed with nutrients. Tuna is an excellent source of protein, while the spices and vegetables add fiber, vitamins, and minerals. This makes tuna chili an excellent option for a healthy and satisfying meal.
Preparing Tuna Chili
To save preparation time, buy diced onion and green bell pepper found in the market produce section. Any type of kidney beans can be used. The countdown to preparing tuna chili includes:
- Prepare all ingredients.
- Start chili.
- While chili cooks, arrange salad on dinner plates.
Shopping List
To buy:
- 10 ounces fresh tuna steaks
- 1 green bell pepper
- 1 can reduced-sodium red kidney beans
- 1 can reduced sodium diced tomatoes
- 1 bottle reduced-sodium tomato sauce
- 1 small bottle hot pepper sauce
- 1 bag washed, ready-to-eat green salad
- 1 bunch cilantro
- 1 bottle reduced-fat salad dressing
- 1 bottle chili powder
- 1 bottle ground cumin
Staples: - Olive oil
- Onion
Tuna Chili Recipe
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped green bell pepper
- 1 cup diced onion
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 10 ounces fresh tuna, cut into 1/2-inch pieces
- 1 cup reduced sodium canned red kidney beans, drained
- 2 cups reduced sodium canned diced tomatoes
- 1 cup reduced sodium tomato sauce
- Several drops hot pepper sauce
- 2 tablespoons chopped cilantro leaves
- 4 cups washed, ready-to-eat green salad
- 2 tablespoons reduced-fat salad dressing
Instructions
Heat oil in a large skillet over medium high heat. Add the green bell pepper, onion, chili powder and ground cumin. Cook 3 to 5 minutes until the onion starts to soften. Add the tuna, red kidney beans, canned diced tomatoes and tomato sauce. Stir to combine all ingredients. Reduce heat to medium and cover with a lid. Simmer 5 minutes. Stir in hot pepper sauce. Divide in half and serve on two dinner plates. Sprinkle cilantro on top of the chili. Add 2 cups salad to each plate and drizzle dressing on top.
Nutrition Information
Yield 2 servings.
Per serving: 538 calories (21 percent from fat), 12.6 g fat (1.9 g saturated, 4.3 g monounsaturated), 66 mg cholesterol, 50.5 g protein, 61.1 g carbohydrates, 19.6g fiber, 277 mg sodium.
By Linda Gassenheimer, Tribune News Service
Conclusion
Tuna chili is a delicious and nutritious twist on a classic comfort dish. With its rich flavors and wholesome ingredients, it’s an excellent option for a healthy and satisfying meal. Whether you’re looking for a quick and easy dinner or a hearty lunch, tuna chili is sure to please.
FAQs
Q: What type of tuna is best for tuna chili?
A: Fresh tuna steaks are recommended for tuna chili.
Q: Can I use different types of beans?
A: Yes, any type of kidney beans can be used.
Q: How long does it take to prepare tuna chili?
A: Preparation time is approximately 10-15 minutes, and cooking time is approximately 5 minutes.
Q: Is tuna chili spicy?
A: The level of spiciness can be adjusted to taste with the addition of hot pepper sauce.
Q: Can I serve tuna chili with other sides?
A: Yes, tuna chili can be served with a variety of sides, including salad, rice, or bread.
