Nutrition Budgeteer Suggests Adding Tuna to a Broccoli Cheese Souffle

 

Broccoli Tuna Souffle

I received free samples from Bumble Bee Seafoods that are mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Bumble Bee Seafoods and am eligible to win prizes associated with the contest. I was not compensated for my time.

I was excited to learn about a recipe contest from Bumble Bee Seafoods. As the Nutrition Budgeteer, I often promote canned tuna as a budget-friendly, healthy choice. I have developed a flyer on 10 ways to enjoy canned tuna that you can access here. Canned tuna provides an excellent source of protein, selenium and niacin and is a good source of vitamins B6 and B10.

Most of us do not eat near enough seafood per week, as recommended by government officials, including FDA and EPA. We should be eating 2 to 3 servings of seafood per week. Even moms and moms-to-be should be eating more seafood. While some women may avoid seafood during pregnancy because of fear of metal contamination, a 2014 report from FDA points out that pregnant women should actually consumer 3 to 4 servings (or 9 ounces) of canned albacore tuna per week to realize the maximum net benefit for her infant’s IQ. Fresh seafood can be costly, so canned seafood is an economical choice.

Researchers from Harvard School of Public Health reviewed several randomly controlled trials and prospective studies looking at the danger of consuming seafood and concluded that the benefits of eating seafood far outweighs the cancer risk from chemicals, such as mercury. Click here to link to the Harvard conclusions.  You can also learn more about Bumble Bee Foods’ scientific approach to long-term sustainability of fisheries by clicking here.

Need some other ideas on ways to enjoy canned tuna? Click here to see recipe videos, quick and easy recipes, and other lunch and dinner ideas for using Bumble Bee Food products. You can also visit YouTube to see recipe videos at: http://www.youtube.com/user/BumbleBeeFoods

For this recipe contest, I decided to make a tuna broccoli soufflé. Although some people may be afraid to make a soufflé, they actually are fairly simple, as long as you separate the eggs easily and handle them properly. Canned tuna and eggs used in this soufflé are a low cost and tasty choice.  Instead of 6 individual ramekins, I used a soufflé dish that serves 2 and 4 individual ramekins, as you'll see in the photos. The lemon caper sauce accents the soufflé well.

Broccoli Tuna Souffle with Lemon Caper Sauce

Broccoli Tuna Soufflé with Lemon Caper Sauce

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

Serves 6

Ingredients:

Soufflé:

2 cups chopped broccoli flowerets

2 tablespoons unsalted butter

2 tablespoons all-purpose flour

1 cup cold milk

1 5 –ounce can Bumble Bee® Solid White Albacore in Water, drained

1 clove garlic, peeled and minced

5 eggs, separated

1 cup (4 ounces) shredded sharp Cheddar cheese

1/4 teaspoon cream of tartar

Lemon Sauce:

2 tablespoons butter

1 tablespoon olive oil

1 clove garlic, peeled and minced

1 teaspoon chicken bouillon granules

1/4 cup dry white wine

Zest of 1/2 lemon

1 tablespoon lemon juice

2 teaspoons cornstarch dissolved in 1 tablespoon water

1 tablespoon capers

Directions:

1. Preheat oven to 375 degrees.
2. Spray 6 individual ramekins or a 5-cup soufflé dish with non-stick cooking spray and place on baking sheet.
3. Microwave broccoli with 1 inch of water in microwave-safe dish, covered, for 1-1/2 to 2 minutes until broccoli is tender-crisp. Rinse broccoli in cold water to stop cooking. Drain broccoli and set aside.
4. Melt butter in small saucepan over medium-low heat. Whisk in flour and stir until mixture becomes paste-like, about 2 minutes. Whisk in milk; bring to a boil and then simmer until thick, 2 to 3 minutes, stirring constantly. Remove from heat.
5. Place milk mixture, tuna, broccoli, garlic, and egg yolks in blender or food processor and process just until smooth. Pour broccoli mixture into a large bowl. Stir in Cheddar cheese; mix well.
6. Beat egg whites in a clean, large glass or metal bowl using electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form.
7. Carefully fold the beaten egg whites into the broccoli mixture using a large rubber spatula just until combined; do not over mix.
8. Fill prepared ramekins or soufflé dish about 3/4 full.
9.  Bake in preheated oven until edges are golden brown and firm to the touch, about 20 to 25 minutes for ramekins or 25 to 35 minutes for soufflé dish.
10. While soufflé is baking, make sauce. Melt butter in small saucepan over medium heat. Add oil, garlic and chicken granules. Bring to a boil and simmer 1 minute. Add wine, lemon zest, and lemon juice and continue cooking for 3 minutes. Add cornstarch mixture to sauce. Bring to a boil and cook for 1 minute until thickened. Remove from heat and stir in capers.
11. 1Remove soufflé from oven and serve immediately with sauce.

Folding egg whites into broccoli tuna mixture

 

Squeezing lemon for sauce

Adding caper to lemon sauce

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Bite into NNM with Sweet Potato Breakfast Risotto with Cinnamon and Raisins

Sweet Potato Breakfast Risotto with Cinnamon and Raisins

By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win prizes associated with the contest. I was not compensated for my time.

The theme for this March’s National Nutrition Month® is “Bite Into a Healthy Lifestyle.” You can do this now by biting into a morning bowl of creamy risotto rice, flavored with sweet potatoes, cinnamon and raisins. there are so many reasons to "think rice" when biting into a healthy lifestyle. Visit the USA Rice website (www.usarice.com) for a wealth of information about rice grown in this country. For example, I learned:

·         Rice is naturally gluten free and the least allergenic of all grains.

·         Rice is naturally sodium-, cholesterol-, trans fat-free with just a trace of fat.

·         A half cup serving of rice is about 100 calories and contributes 15 vitamins and minerals, especially folate, other B vitamins, iron and zinc, making it a nutrient dense choice.

·         Rice supplies complex carbohydrates that our bodies and brains need to function. It triggers the production of serotonin in our brains, a chemical that helps regulate and improve our mood.

·         Rice grown in the US has a positive impact on our environment as the rice fields create wetland habitats for many species of birds, mammals, and reptiles.

·         About 85% of the rice eaten in this country is grown in this country.

·         American grown rice is exported to over 150 countries.

Arborio or risotto rice is different from long grain, white rice.  It’s higher in starch and cooks into a creamy texture around a chewy center. This rice has an exceptional ability to absorb flavors.  The cooking method is different too!  Instead of simmering rice in water, small amounts of hot liquid get added to cooking rice.  The rice slowly absorbs the liquid as one stirs.

For me, rice and coconut are a winning combination. So, when thinking about developing a breakfast risotto, I decided to start with canned lite coconut milk as the base. Then I wanted to add some good nutrition with some mashed cooked sweet potato. To round out the flavors, I added cinnamon, vanilla extract and golden raisins.

Sweet Potato Breakfast Risotto with Cinnamon and Raisins

Ingredients:

2 cans (13.6- to 14 ounces each) light coconut milk

2 tablespoons unsalted butter or margarine

1 cup U.S.-grown arborio (medium grain) rice

1/2 cup cooked sweet potato, mashed

1/4 cup packed brown sugar

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

1/4 cup golden raisins

Directions:

Warm coconut milk in microwave-safe container, covered, until hot, but not boiling, about 4 minutes. Melt butter in a large saucepan over medium heat. Add the rice and stir to coat. Ladle in enough hot coconut milk to cover the rice. Stir with wooden spoon over medium flame. As rice absorbs the milk, ladle in 1/2 cup more hot milk and stir. Continue this process until all the milk has been added and is absorbed, stirring constantly. This will take 15 to 20 minutes. Rice should be tender with just a little bite to it. Stir in the sweet potato, brown sugar, vanilla, cinnamon and raisins. Stir well to combine. Stir over low heat until heated through.

Serve warm or cold.

Makes 4 to 6 servings

Nutrition Information per Serving (for 1/6^th of recipe):

322 calories, 13 g total fat, 9 g saturated fat, 10 mg cholesterol, 2 g dietary fiber, 3 g protein, and 38 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin A.

Cost per Serving: $1.39

Pricing Note: all ingredients were at “regular” prices.

 Here are preparation photos:

(Left to Right): Adding rice to pan with butter; stirring to coat; adding hot coconut milk in stages.

(Left to Right); Addition of milk and stirring; rice develops a creamy texture; addition of mashed sweet potato,cinnamon, vanilla, and golden raisins.

                           

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