Broccoli, Tuna, and Shells
|Macaroni shells||8 Ounce (2 Cups)|
|Broccoli stalks||1 1⁄4 Pound (Use 2 Or 3 Large Ones)|
|Canned tuna packed in water||7 Ounce (1 Can)|
|Chopped fresh basil/2 teaspoon dried||2 Ounce (2 Heaping Tablespoons)|
|Chopped fresh oregano/2/3 teaspoon dried||2 Teaspoon|
|Coarsely chopped red onion||4 Tablespoon|
|Olive oil||5 Tablespoon (Of Good Quality)|
|Red wine vinegar||4 Tablespoon|
|Freshly ground black pepper||To Taste|
1)Boil 2 or 3 quarts of water in covered pot in a steamer, salt, if required.
2)After removing tough stems from broccoli cut heads into floweret's.
3)For about 7 minutes cook shells in rapidly boiling water until tender.
4)Steam broccoli about 5 minutes, depending on size of flowerettes.
5)Drain shells and rinse in cold water until cooled.
6)Drain broccoli and rinse under cold water until cool.
7)Meanwhile, drain tuna and rinse under cold water.
8)Cut tomatoes into large cubes.
9)Further chop fresh basil and oregano.
10)Beat together oil and vinegar and beat in basil and oregano.
11)Chop onion and combine broccoli, tomatoes, onion, shells, and tuna.
12)Mix in dressing gently and season with salt and pepper.
13)Serve at room temperature.
Calories 578 Calories from Fat 192
% Daily Value*
Total Fat 21 g33%
Saturated Fat 2.7 g13.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 371.8 mg15.5%
Total Carbohydrates 82 g27.2%
Dietary Fiber 5.6 g22.4%
Sugars 5.4 g
Protein 16 g33%
Vitamin A 42.3% Vitamin C 245.7%
Calcium 10.8% Iron 29.3%
*Based on a 2000 Calorie diet