James Boelter
06-23-2006, 03:47 PM
From "The Diet Code"
Serves 1; Prep Time: 5 minutes
Approx 500-550 calories (with a glass of wine)
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The idea of a soup recipe featuring tomatoes and tuna may make you want to jump in your car, track me down, and blow up my PC before I strike again. But actually, this is very good if you give it a chance - the EVOO, basil and parmesan change the flavor and the texture to something very tangy and comforting.
This is classic college student fare. Lanzoletta says he invented it in college, in fact. You zip open the cans and heat. But the end results are (again) better than you might hope for, because none of the ingredients depends on "freshness" to offer health benefits. You could argue, in fact, that this dish is better for you (and more nutrient dense) and less expensive than anything you could order from a take-out menu or defrost in your microwave.
Good monosatuated fats (EVOO), good EFAs and Omega-3's (the tuna), fiber and complex carbs and protein (the beans and the tuna) lycopene and quercitin and vitamin C (the crushed tomatoes, made even more digestible by the EVOO)...it's all in there. And it's about $3.00 a serving or less, and keeps indefinitely on your shelf in can form, ready for emergencies, last minute meals and hurry-hurry lunches. It's also extremely portable - take it with you in a microwave safe dish and heat it up at your work lunch room or student cafeteria and it still tastes great.
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Measure into a sauce pan or a microwave-safe dish with a cover:
1 c packaged crushed tomatoes
1 c canned cannellini or beans of choice, drained
½ c water
2 oz. (1/3 of a typical 6-oz can) water-packed white tuna
2 tsp olive oil
1 bay leaf (optional)
½ tsp dried mint or basil
Pinch sea salt
1 clove garlic, crushed (or 1 Tb minced garlic from a jar).
Cover and heat over medium heat for 5 minutes or microwave 2 ½ - 3 minutes
Pour into bowl and sprinkle with:
1 tbsp grated Parmesan or other hard Italian cheese
Fresh parsley or basil (optional)
Serves 1; Prep Time: 5 minutes
Approx 500-550 calories (with a glass of wine)
================================================
The idea of a soup recipe featuring tomatoes and tuna may make you want to jump in your car, track me down, and blow up my PC before I strike again. But actually, this is very good if you give it a chance - the EVOO, basil and parmesan change the flavor and the texture to something very tangy and comforting.
This is classic college student fare. Lanzoletta says he invented it in college, in fact. You zip open the cans and heat. But the end results are (again) better than you might hope for, because none of the ingredients depends on "freshness" to offer health benefits. You could argue, in fact, that this dish is better for you (and more nutrient dense) and less expensive than anything you could order from a take-out menu or defrost in your microwave.
Good monosatuated fats (EVOO), good EFAs and Omega-3's (the tuna), fiber and complex carbs and protein (the beans and the tuna) lycopene and quercitin and vitamin C (the crushed tomatoes, made even more digestible by the EVOO)...it's all in there. And it's about $3.00 a serving or less, and keeps indefinitely on your shelf in can form, ready for emergencies, last minute meals and hurry-hurry lunches. It's also extremely portable - take it with you in a microwave safe dish and heat it up at your work lunch room or student cafeteria and it still tastes great.
=================================================
Measure into a sauce pan or a microwave-safe dish with a cover:
1 c packaged crushed tomatoes
1 c canned cannellini or beans of choice, drained
½ c water
2 oz. (1/3 of a typical 6-oz can) water-packed white tuna
2 tsp olive oil
1 bay leaf (optional)
½ tsp dried mint or basil
Pinch sea salt
1 clove garlic, crushed (or 1 Tb minced garlic from a jar).
Cover and heat over medium heat for 5 minutes or microwave 2 ½ - 3 minutes
Pour into bowl and sprinkle with:
1 tbsp grated Parmesan or other hard Italian cheese
Fresh parsley or basil (optional)