How To Prepare
PREPARATION
Combine tuna, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a lettuce wrap. Top with 1/2 cup rice, 3/4 cup watercress, and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with teriyaki marinade for dipping, if desired.
TIPS & NOTES
Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.
Print Recipe
Spicy Tuna Wrap
How To Prepare
1. In a microwave-safe bowl, add mushrooms, zucchini, bell peppers, and onions. Cook in microwave for 4-5 minutes until onion are soft.
2. In a large pan or soup pot, heat 1 teaspoon olive oil. Add garlic and cook for 1 minute. Stir in red pepper flakes and all the cooked veggies including the liquid from veggies.
3. Stir in wine and vinegar. Deglaze by boiling down until liquid has almost evaporated about 5 minutes. Stir in chicken broth and pasta sauce. Bring to a boil, turn down to simmer, cover and simmer for 15 minutes. Add cooked chicken and simmer 5 minutes to heat through.
Makes 10 cups (each main course serving about 2 cups)
Print Recipe
Skinny Chicken Cacciatore Soup
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- ⅛ teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- ⅛ teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
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