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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"To make a good salad is to be a brilliant diplomat - the problem is entirely the same in both cases. To know how much oil to mix in with one's vinegar." -Oscar Wilde

The refrigerator light goes on...

This salad is exactly what I mean when I say that here at Dr. Gourmet we translate the Mediterranean diet for the American kitchen. There are the following points ticked off on your Mediterranean diet score: tuna (more fish), corn (whole grains), goat cheese (fermented dairy), pumpkin seeds (nuts and seeds), olive oil (quality fats), peppers and onions (vegetables). The only points missing are fruit (have some fresh berries for dessert) and alcohol in moderation (this is great served with a beer).

All nine points in one meal and the recipe is decidedly from the Western hemisphere in both flavors and ingredients. And best of all, it is rich, creamy, tasty, and great for you.

 

 

Southwest Tuna and Corn Salad



Servings: 4 | Serving size = about 2 1/2 cups

Cooking time: 45 minutes (does not include chilling time)

This recipe can easily be multiplied and makes very good leftovers.

2 medium poblano peppers
4 ounces goat cheese (crumbled)
2 5 ounce cans no salt added tuna in water
1 tsp. paprika
2 tsp. olive oil
4 ears corn (kernels cut from cob)
2 medium red onions (diced)
2 tsp. ground cumin
2 tsp. chili powder
1/2 cup water
1/2 tsp. salt
1/2 cup pumpkin seeds
1 large red bell pepper (seeded and diced)

Southwest Tuna and Corn Salad recipe from Dr. Gourmet

Place the poblano peppers in the oven and heat to 325F.

Roast for about 25 minutes until charred. Turn occasionally to cook evenly.

Remove from the oven and place in a paper bag to cool.

When cool, peel and seed the peppers and cut into large dice. Chill.

Place the goat cheese and tuna in a large mixing bowl.

While the peppers are roasting, place the olive oil in a large skillet over high heat.

Add the corn and cook until the corn begins to turn brown in some spots. Toss frequently.

Add the onion and cook for about 5 minutes. Toss frequently.

Add the cumin, chili powder, and water. Cook for about 5 minutes, while stirring to blend the spices and deglaze the pan.

Add the corn and onions to the bowl with the tuna.

Fold the salad together gently to melt the goat cheese.

Chill for about 15 minutes.

Add the salt, pumpkin seeds, and diced bell pepper. Fold together and chill well before serving.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 431 Calories from Fat 171
  % Daily Value
Total Fat 19g
    Saturated Fat 8g 34%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 50mg 17%
Sodium 506mg 22%
Total Carbohydrates 37g 29%
    Dietary Fiber 7g 26%
    Sugars 7g
Protein 34g
Vitamin A 34% Vitamin C 78%
Calcium 16% Iron 25%
Vitamin K 6mcg Potassium 1000mg
Magnesium 194mg