The Edmond Sun


July 6, 2012

Tuna, a pantry staple, is a workhorse in the kitchen

WIRE — Don’t knock canned tuna.

It’s rivaled in its versatility only by its price. A 5-ounce tin serves two — just add mayonnaise and bread — for about a buck.

“Water-packed tuna is low in fat and calories,” said Marla Nawrocki, a registered dietitian and certified diabetes educator at Sutter Gould Medical Foundation in Modesto, Calif. “It is also high in protein and contains heart-healthy omega-3 fatty acids.”

A 2-ounce serving, about 1/4 cup drained, of water-packed tuna has 10 grams of protein, 50 calories and 1 gram of fat.

Processed tuna is the ultimate in convenience food. Open a pouch and eat or, with a little more effort, turn it into a sandwich for lunch. Tuna also can take a starring role at dinner — and with not much more effort than making a sandwich.

For tuna and chips casserole, empty a 10 1/2-ounce can of cream of mushroom soup into a 1-quart casserole dish. Mix in 1/2 cup milk. Drain a can of tuna and add it to the soup along with 1 cup crushed potato chips and 1 cup cooked green peas. Sprinkle top with 1/4 cup crushed potato chips. Bake at 350 degrees for 25 to 30 minutes or until bubbly.

Spaghetti with tuna is just as easy. Brown garlic in olive oil, add 2 1/2 ounces canned tuna in oil, 3 tablespoons tomato paste and a tablespoon or two of water. Cook for 15 minutes. Add parsley, and salt and pepper to taste. Toss with cooked spaghetti. Come and get it. It’s dinnertime already.

There’s no doubt tuna works hard, but it can do more. Try tuna burgers, tuna on salad greens, tuna in a bean salad with onions. The list goes on.

A quiet revolution in canned tuna means it’s time to stop turning up your nose at this pantry workhorse.

“Most large seafood producers cook their fish twice,” according to America’s Test Kitchen, which sampled eight brands of canned solid white albacore packed in water. The tuna is cooked once before it’s canned, and then again when it’s heated inside the can to kill harmful bacteria. Some of the lesser-known brands cook the tuna just once, “which preserves its fresh flavor and texture.” The findings are summarized in “Pasta Revolution: 200 Foolproof Recipes That Go Beyond Spaghetti and Meatballs” (America’s Test Kitchen, $26.95).

Text Only
  • UCO, local Y create community garden

    A new community garden is providing a transformative learning opportunity for students and helping stock UCO’s Central Pantry.
    The University of Central Oklahoma’s Volunteer and Service Learning Center and the Edmond Rankin YMCA are sponsoring the garden, providing a transformative learning opportunity for students, and organic fruits, vegetables and herbs for the food bank.

    July 31, 2014

  • Tips for summer grilling safety

    When it comes to summer fun, one thing many families enjoy is cooking on the grill. Whether it is charcoal or gas, there is something that definitely says summer when grilling.

    July 28, 2014

  • Beaujolais: The Greatest Secret in Wine

    One hundred years ago, the Wine Society, a wine club in London, offered its members a Beaujolais from the appellation of Moulin à Vent for $29 per case. It offered cases of Burgundy from the appellations of Beaune and Pommard for around $36 each.

    July 28, 2014

  • Shopping smarter for family necessities can help the environment

    There’s a growing trend among consumers to make choices reflecting the goals and values that matter to them most.  In fact, two out of five people say they’re more inspired to try a natural product that does something good for themselves, their family and the planet, according to a recent study conducted by Toluna for natural products brand Tom’s of Maine.

    July 21, 2014

  • Back to school lunch Build a better bag

    Brown bag lunches and back to school go hand in hand. As you’re gearing up for the start of a new school year, it’s the perfect time to stock the pantry with healthy sack lunch options and after school snacks, too.

    July 21, 2014 1 Photo

  • Kids Cook Simple ways canned foods get children cooking

    When it comes to teaching children about healthy eating habits, there’s no better classroom than the kitchen.

    July 21, 2014 1 Photo

  • Garden Vegetable Spring Rolls The Canebrake offers summer recipe for Garden Vegetable Spring Rolls

    The Canebrake, a destination hotel and spa in Wagoner, is offering the following recipe from its restaurant for Garden Vegetable Spring Rolls with Avocado Wasabi Puree.

    July 21, 2014 1 Photo

  • Fruits and Veggies Tips to increase your fruit and vegetable intake

    It’s no secret that the vitamins and minerals found in fruits and vegetables are a key to good health — from building immunity, to decreasing inflammation, to helping you maintain a healthy weight.
    Luckily, there are many ways to ensure you incorporate a sufficient amount of produce in your diet to fuel your day and help you feel great.

    June 23, 2014 1 Photo

  • Comic books and thoroughbreds, inspired by wine

    Outside the Bay Area, few wine enthusiasts realize that California’s wine scene is incredibly welcoming.

    June 23, 2014

  • Wines of the West slated for June 7

    Stockyards City presents the fifth annual Wines of the West festival on Saturday. The event takes place from noon to 4 p.m. and features wine tasting in an Old West environment. The stockyards area of Oklahoma City has been active for more than 100 years offering western wear, entertainment and ambience. Stockyards City is on the National Register of Historic Places and still has weekly live cattle auctions.
    Ten wineries will provide samples of a variety of locally produced wines. The wineries participating are: Plain View Winery, Stable Ridge Winery, Wood & Waters, Oak Hills Winery, The Range Winery, Whirlwind Winery, Summerside Winery, Canadian River Winery, Base Vines and Cattle and Wakefield Winery. Tasting will be available as visitors browse retail shops in Stockyards City. Food vendors will be set up in the street for convenience.

    June 3, 2014