Healthified Tuna And White Bean Wraps Recipes

TUNA AND WHITE BEAN LETTUCE WRAPS

Steps:

• In a small bowl, combine the first 7 ingredients; toss lightly to combine. Serve in lettuce leaves; top with avocado.

WHITE BEAN TUNA SALAD

Steps:

• In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
• Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.

TUNA AND WHITE BEAN WRAPS

Steps:

• In a small bowl, combine lemon juice, red onion, salt and black pepper. Whisk in olive oil; set aside.
• Place beans, tuna, tomatoes and parsley in a large bowl.
• Pour dressing over bean and tuna mixture; stir gently.
• Place 3/4 cup bean mixture on one side of 1 tortilla and tightly roll the wrap. Cut in half on the diagonal.
• Repeat with remaining ingredients; Serve with carrot and cucumber.

ONE-PAN TUNA-WHITE BEAN CASSEROLE

Steps:

• Heat oven to 350 degrees. In an ovenproof skillet, sauté a chopped onion (or shallots, scallions or leeks) in olive oil over medium-high heat until soft, about 5 minutes.
• Add red-pepper flakes, salt and garlic cloves. Throw in the rosemary sprig, if using. Add anchovy fillets, if using. Cook for another 2 minutes, until the garlic is slightly golden and very fragrant.
• Add the white beans and the wine. Let it simmer until the liquid evaporates and the beans are soft, about 5 minutes, then mash the beans with a potato masher or a fork. Make them as smooth or lumpy as you like. You just want to release some of their starch. Turn off the heat.
• Now, add the milk and the tuna. If you have the oil-packed kind, add the oil. If you have the water-packed kind, drain them, and drizzle in more olive oil.
• Mash the tuna into the beans, leaving it a little chunky. Mix in the herbs, lemon zest and add lots of black pepper. Finally, mix in 2 to 4 tablespoons of any kind of grated cheese. Taste and add more salt and pepper if needed.
• Spread the mixture evenly in the skillet, and top it with potato chips. Scatter on more grated cheese, about another 2 tablespoons, and dot the top with little nuggets of butter.
• Bake until the tuna mixture bubbles around the edges, 20 to 25 minutes. If you want the potato chips to get more brown, you could run the whole pan under the broiler. Finish with lemon juice.

TUNA AND WHITE BEANS

Steps:

• Mix together tuna, beans, raisins, parsley, lemon zest, lemon juice, and salt. Season with pepper.

HEALTHIFIED TUNA AND WHITE BEAN WRAPS

Steps:

• 1. In a small bowl, combine red onion, lemon juice, pepper, and salt. Whisk in olive oil; set aside. 2. In a large bowl, slightly mash beans. Add tuna, tomatoes, and parsley. Pour dressing over bean mixture; stir gently. 3. Divide bean mixture among tortillas. Top with carrot. Roll up tightly. Serve immediately, or cover and chill for up to 6 hours.