Tuna Salad with Pico de Gallo
(upbeat, lively music)
- Today I have a quickmeal you can pull together
in a flash.
Tuna salad with pico degallo gives a spicy kick
to your basic can of tuna.
Now to start, we need twosix-and-a-half ounce cans
or pouches of tuna packed in water.
Canned tuna is something thatI always have in my pantry,
because it adds protein andhealthy fats to any recipe.
Now, I love albacore tuna,but it's a bit more expensive
than chunk light tuna,so I usually stock up on
whatever kind is on sale.
Now, for this recipe, we'reusing reduced salt tuna,
but you can also drainand rinse canned tuna
to get rid of some of that sodium.
Just dump the tuna ina fine mesh strainer,
and then rinse it for about 30 seconds.
Now my tuna has alreadybeen rinsed and drained,
and now, I'm going to break itup a little bit with a fork.
Just like that.
So it, get the big chunks out of the way.
There we go, that looks good.
Now, I'll just set that aside,
and now it's time to get spicy.
So, pico de gallo is a typeof salsa, usually made with
tomatoes, onions, and jalapeno peppers.
We're going to use all ofthose ingredients today,
and a few extra goodies.
So, to start, I have two medium tomatoes
that I have already diced.
Put those right here in my bowl.
Now, when fresh tomatoes aren't in season,
I use a can of no-salt added,diced tomatoes instead.
Now, here's where we addthe heat and the spice.
Now I have one jalapenopepper, but if you want
a milder flavor, just use half of it.
If you like a little kick, thenyou can use the whole thing.
Personally, I like abit of heat in my food
so I've decided to use the whole pepper.
Now I have one small red onionthat has been finely chopped.
I'm going to add that right in.
And, I like the color and tangof red onions in this recipe,
but actually, you could use anyonion that you have on hand.
Now next is the juice of one lemon.
And then next, two tablespoonsof chopped, fresh cilantro.
That's a staple ingredient in pico.
And we have one minced garlic clove.
And a quarter teaspoonof black pepper, so.
Now I'm just going to give allof that a nice little stir.
(stirring, scraping)
Get the lemon coatingall of these vegetables.
(stirring, scraping)
There we go. Now I oftenmake a little bit extra
pico de gallo to use later on.
It'll keep in your refrigeratorfor about three days.
So now we want to add thetuna to the pico de gallo.
Right there, and, we will give all of that
a really good mix.
Just stir that up here.
Bring in all of the onions, andthe cilantro, the jalapenos,
mixing it all up together.
And, it looks like we are ready to serve.
All right.
Now this recipe serves four,so for each salad plate,
you're going to need two orthree pieces of romaine lettuce.
So I'm just going to take a couple.
That looks pretty good.
And, I've already washed andpatted the lettuce leaves dry.
So now one big scoop oftuna, which is actually,
three quarters of a cup to be exact.
Like so, that's about right.
And then just add a few more veggies
for color and extra nurtrition.
I'm going to add tomatoslices and cucumber rounds
to my plate.
Make that look really nice.
There you go.
Two medium tomatoes and one large cucumber
is enough for the four servings,
and that should do it.
Our tuna salad with picode gallo is ready to eat.
If you're bored with yourusual salad or tuna sandwich,
this is definitely therecipe to try out next.
Enjoy.
(lively, upbeat music)
This American Heart Association, Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables! Get this recipe and more heart-healthy recipes at heart.org/simplecooking