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California Walnut Couscous Tuna Tower

California Walnut Couscous Tuna TowerThis dramatic architectural dish takes taste and health to new heights. Garnish with walnut pieces and a sprig of frisée.

Recipe Ingredients:

3/4 cup chopped California Walnuts
1 small onion, chopped
1/2 pound large grain couscous
2 1/2 cups water
2 (6-ounce) cans water packed tuna, drained
2 tablespoons chopped pitted green olives
2 tablespoons capers
1/3 cup chopped Italian parsley
1 tablespoon each: lemon zest and juice
Salt and ground black pepper, to taste
1 head frisée (curly endive)
3 tablespoons reduced-calorie red wine vinaigrette
2 medium-size red tomatoes, cut into 4 thick slices
2 medium-size yellow tomatoes, cut into 4 thick slices

Cooking Directions:

  1. In dry skillet, toast walnuts over medium to high heat until lightly browned, about 1 to 2 minutes. Set aside.
  2. Spray a non-stick saucepan with cooking spray. Add onion and sauté over medium heat until just softened. Add couscous and cook until lightly browned. Add water; cover and reduce heat to simmer. Cook 8 to 10 minutes; cool slightly.
  3. Add tuna, olives, capers, parsley, lemon zest, lemon juice and 1/2 cup walnuts. Season with salt and pepper. Set aside.
  4. Wash frisée; separate leaves and toss with vinaigrette. Divide evenly among four plates. Sprinkle with remaining walnuts. Stack one red and one yellow tomato slice on top of frisée.
  5. Fill four 8 ounce ramekins (or custard cups) with couscous mixture and pack tightly. Invert ramekin on top of tomato slices to unmold.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): 523 calories, 31.5 g protein, 60.1 g carbohydrate, 7.4 g dietary fiber, 704 mg sodium, 19.0 g total fat, 12.8 gm polyunsaturated fatty acids, 2.0 gm saturated fatty acids, 20 mg cholesterol

Recipe and photograph provided courtesy California Walnuts.