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Hot and Spicy Tuna Rolls
Here the soft interiors of crusty bread rolls are hollowed out to provide a crisp casing for a gently spiced mix of tuna, corn, and kidney beans, and then warmed in the oven. Serve with a salad of mixed greens and tomatoes.
PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
4 small, round whole wheat bread rolls, about 3 inches across
2 tablespoons low-fat sour cream
2 tablespoons reduced-fat mayonnaise
1 teaspoon hot chili sauce
2 teaspoons fresh lime juice
1 can (6 ounces) tuna in spring water, drained
1 can (8 ounces) corn, drained
1 can (15 ounces) red kidney beans, drained and rinsed
1/2 green pepper, seeded and diced
2 tablespoons chopped fresh cilantro
Salt and pepper |
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DIRECTIONS:
1. Preheat the oven to 350°F. Slice the tops off the bread rolls and set aside. Scoop out most of the soft interior, leaving a "shell" about 1/2-inch thick.
2. Make the scooped-out bread into crumbs, either by crumbling with your fingers or using a food processor. Spread 1/2 cup of the bread crumbs on a baking tray and toast in the oven until dry and crisp, about 10 minutes. Remove from the oven and set aside. Leave the oven on.
3. In a medium bowl mix together the sour cream, mayonnaise, chili sauce, and lime juice. Add the tuna, corn, kidney beans, green pepper, cilantro, and dried bread crumbs. Season with salt and pepper to taste. Stir well, taking care not to break up the chunks of tuna too much.
4. Spoon the tuna mixture into the hollowed-out rolls and replace the lids. Set on the baking tray and cover loosely with foil. Bake for 5 minutes, then remove the foil and bake for an additional 5 minutes to crisp the bread crust. The filling should be warm but not bubbling. Serve immediately.
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Nutrition Per Serving:
Per serving: Calories 279, fat 3 g, saturated fat 1 g, cholesterol 13 mg, sodium 579 mg, carbohydrates 43 g, fiber 7g, protein 20 g.
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| From Cut Your Cholesterol |
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