Greek Tuna and Bean Salad

So our recipe today, Greek Tuna and Bean Salad, is made mostly from ingredients you have in the pantry.  You get a serving of fish, it’s fast, simple, big on flavor, low on calories, all healthy oils, and really yummy.

But first, I thought you might enjoy some excerpts from an article by Mark Bittman (The Minimalist) on Home Cooking in the March 2011 Better Homes and Gardens.  I was catching up on some reading while I was on vacation!  He talks about the 4 principles of kitchen confidence.  He thinks that Americans cook less than 20% of their meals at home, even though home cooking can be easier, cheaper, and faster than ordering fast food.  Cooking at home is healthier and gives you ultimate control over your diet.  Here are the 4 principles that will help you improvise.

  • “When people sit down at your table, they’re not expecting you to be a five-star chef.  They’re looking for love and great conversation and a simple, decent meal.”
  • “I sometimes joke that there are only nine recipes in the world.  I realize that the same patterns crop up over and over again.  If you cook a piece of chicken with ginger, garlic, and scallions, you get a Chinese flavor.  Use lime and cilantro, you have Mexican.  Parmesan and oregano? Italian.  You can apply these flavor patterns to almost anything – fish, broccoli, whatever.”  (For help from this blog go to Fun With Spices)
  • “It’s easier to find recipes for your ingredients than the other way around.  ….., if you go to the market with no prefixed notions, buy whatever fresh ingredients look the best, then figure out how to cook them, you’re actually going to end up with less stress – and a much better meal.”
  • “Some of the best healthy meals are scraped together.” (For help from this blog go to Pantry Essentials)

 

Greek Tuna and Bean Salad

Greek Tuna and Bean Salad

Total Time: 15 minutes

Yield: Serves 4

Serve this on baby spinach leaves or lettuce and maybe some tomato and cucumber slices. Add some whole grain crackers or bread, you've got a great meal fast.

Ingredients

  • 2 (4.5 oz) cans tuna fillet in olive oil, do not drain
  • 1 (15.5 oz) can cannellini beans, drained and rinsed well
  • 1/4 cup feta, crumbled
  • 1/4 cup pitted calamata olives, halved
  • 2 TBSP chopped fresh mint
  • 1 TBSP dried dill weed (or at least 2 TBSP fresh, if you have it)
  • 1 1/2 tsp dried oregano
  • 1/2 tsp granulated garlic powder
  • 1/2 tsp granulated onion powder
  • Juice of 2 lemons
  • Pepper

Instructions

  1. Toss all ingredients together.
  2. Adjust lemon juice and seasoning.
http://www.centexcooks.com/greek-tuna-and-bean-salad/