You may remember we featured the dynamic dietitian duo behind the blog Teaspoon of Spice, Serena Ball, MS, RDN and Deanna Segrave-Daly, RDN, earlier this year in our “Dishing with” series. The pair recently published their newest cookbook, The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health. If you read our blog regularly, you already know that seafood is a key component of the Mediterranean diet, so we are thrilled to be able to share one of Serena and Deanna’s newest recipes with you.
This Sicilian Kale and Tuna Bowl is a delicious, tangy, sweet and spicy one-pot meal that can be easily pulled together as a quick lunch or dinner. We hope you enjoy it and that you also check out their book, available on Amazon now.
Sicilian Kale and Tuna Bowl
Excerpted from “The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health,” published by Rockridge Press. Copyright © 2018 by Serena Ball, MS, RDN, and Deanna Segrave-Daly, RDN.
Prep Time: 5 minutes
Cook Time: 15 minutes
- 1-pound kale, chopped, stems removed (about 12 cups)
- 3 tablespoons extra-virgin olive oil
- 1 cup chopped onion (about 1/2 medium onion)
- 3 garlic cloves, minced (about 1 1/2 teaspoons)
- 1 (2.25-ounce) can sliced olives, drained (about 1/2 cup)
- 1/4 cup capers
- 1/4 teaspoon crushed red pepper
- 2 teaspoons sugar
- 2 (6-ounce) cans tuna in olive oil, undrained
- 1 (15-ounce) can cannellini beans or Great Northern beans, drained and rinsed
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon kosher or sea salt
- Fill a large stockpot three-quarters full of water and bring to a boil. Add the kale and cook for 2 minutes. (This is to make the kale less bitter.) Drain the kale in a colander and set aside.
- Set the empty pot back on the stove over medium heat and pour in the olive oil. Add the onions and cook for 4 minutes, stirring often. Add the garlic and cook for 1 minute, stirring often. Add the olives, capers and crushed red pepper and cook for 1 minute, stirring often. Add the partially cooked kale and sugar, stirring until the kale is completely coated with oil. Cover the pot and cook for 8 minutes.
- Remove the kale from the heat, mix in the tuna, beans, pepper and salt, and serve.
Thick, dark, leafy veggies like kale, Swiss chard and collard greens can be intimidating to prepare. The key is to remove the tough, inedible stems, or ribs. Layer three to four leaves on top of each other and fold in half. Run your knife right along the side of the thick stem to remove it completely. Chop the remaining leaves for your recipe and compost the stems (or save them in the freezer to make vegetable stock).
Calories 265; Total Fat 12g; Saturated Fat 2g; Cholesterol 21mg; Sodium 710mg; Total Carbohydrates 26g; Fiber 7g; Protein 16g.