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Seafood Recipes

Tuna Vegetable Creole

Tags: 600 calories or less, stove, more than 30 minutes, main course, tuna

rate it

Calories: 

297

Total Fat: 

1g

Protein:  

17g

Total Time: 

N/A

Prep Time: 

N/A

Cook Time: 

N/A

Yield: 

8 servings

Ingredients

2 cans (12 oz each) drained or 2 pouches (5 oz or 6.4 oz each) tuna
3/4 cup chopped onion
2 tablespoons fresh chopped garlic
3 tablespoons olive or vegetable oil
1 (15 oz) can diced tomatoes, undrained
1 (15 oz) can tomato sauce
2 tablespoons granulated sugar
1 teaspoon salt
1/2 teaspoon curry powder
1/4 teaspoon thyme, crushed
1/8 teaspoon black pepper
1 bay leaf
2 cups diced zucchini
1/2 cup coarsely chopped green pepper
1 (15.5 oz) can whole kernel corn, drained
1 tablespoon corn starch
2 tablespoons water
3 cups hot cooked rice

Directions

In large saucepan heat oil and sauté onion and garlic until onion is tender (about 5 minutes). Add tomato sauce, sugar, salt, curry powder, thyme, pepper and bay leaf. Cover and simmer for 15 minutes; stirring occasionally. Blend in zucchini, corn and bell pepper. Simmer an additional 5 to 10 minutes or until vegetables are tender. Meanwhile, combine cornstarch and water. Stir into vegetable mixture until well blended. Bring to boil and cook one minute. Gently fold in tuna and cook until heated through. Remove bay leaf. Serve over hot rice.

Nutritional Information per Serving

Calories: 297

Total Fat: 1

Protein: 17g

Courtesy of: Chicken of the Sea.