I've never had anything like this before, but I was nearly addicted to it. It was also very easy to throw together! A word of caution, the dressing is very tangy and the dish may be a bit salty for some, so you may want to go very easy on the salt (I think the olives provide enough!)
I happened to be out of couscous so I used bulgur, forgetting that bulgur is quite a bit larger than couscous. This made my casserole seem a bit carb heavy between the bulgur and potatoes. Next time I'll cut down the amount of bulgur if I find myself without couscous again.
Tuna Nicoise Stovetop Casserole
Source: Clean Eating Magazine, March/April 2010, p75
- 2 cups couscous
- 8 small red potatoes, cut into halves or 4 large red potatoes cut into quarters
- 2 6 oz pouches or cans unsalted water packed tuna
- 1/2 pound frozen green beans, thawed
- 1/2 cup Kalamata olives, sliced
- Juice and zest 1 lemon
- 1 tbsp Dijon mustard
- 1 tbsp white onion, finely diced
- 1 clove garlic, minced
- 1 tsp apple cider vinegar
- 2 tsp extra virgin olive oil
- 2 tsp fresh parsley, minced
- sea salt and fresh ground black pepper to taste
- Olive oil cooking spray
Over medium-high heat, bring a medium size pan filled with water to boil. Cook potatoes for 10 minutes; drain. In a large bowl, mix together tuna, green beans, olives and potatoes. Once couscous is cooked, mix it into tuna-vegetable mixture.
In a medium bowl, whisk together lemon juice and zest, Dijon, onion, garlic vinegar, oil, parsley, salt and pepper. Pour dressing over tuna-couscous mixture.
Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium high, mist pan with cooking spray and sauté tuna couscous mixture for about 5 minutes or until throughly warmed. Remove from heat and serve immediately.
Nutrients per 1 Cup serving:
Total fat: 6 g
Sat. fat: 1 g
Carbohydrates: 70 g
Fiber: 11 g
Sugars: 4 g
Protein: 25 g
Sodium: 350 mg
Cholesterol: 15 mg