Monday, March 7, 2011

Tuna and White Bean Wraps: An End-of-Winter Craving

Today on Serious Eats: Parnsip Soup with Vanilla. Made it three times in two weeks, and am going back for more.

I never wanted to be one of those people whose conversations focus mainly on the weather. I also never wanted to be one of those people whose Facebook status updates are 90% about her cat. But it’s been an awful winter, and Tim has miraculously learned to fetch, confirming suspicions that he’s actually a really ugly dog, so here we are.

Those of you in Minnesota or Buffalo, feel free to punch me in the neck (er, mental image only), but I am officially through with this season. Snow can bite me. My greatest longing - besides going back in time, becoming Katharine Hepburn, and playing the lead role in The Lion in Winter – is that New York quickly and totally becomes spring-like in its capacities, meteorological and otherwise.

Blossoming buds? Yes, please.

Gentle April showers? Sure thing.

Easter Bunny? Yay!

Mets baseball? Not actually mentally prepared for that trauma yet, but you get the picture.

Mostly, I’d like some fresh produce. While tubers and root vegetables are delightfully welcome in October and November, by March, I’d just as soon never cook another squash again. A bite of ripe bell pepper or snap of fresh string bean - man, nothing could be more welcome right now. (Excepting mimosas, natch.)

So, let’s cheat: Tuna and White Bean Wraps are not just crisp, protein-packed flavor bombs, but sleek culinary vehicles for some ludicrously out-of-season produce (which, normally, I wouldn’t advocate, but c’mon). Tomatoes and cucumbers mix with scallions and a little parsley to brighten canned pantry staples, and give partakers a much longed-for taste of warm weather foods. Simple to prepare, easy to pack, and excellent for lunch or dinner, they’re a gentle, yet delicious reminder of the sunshine to come.

As for Camp CHG, we’ll be all right. Winter’s almost over. The temperatures have already crept into the mid-40s, and the only snow that’s left is that weird black tar slushy ice that doesn’t disappear until July, anyway. If only I can teach the cat to play Frisbee, we’re all set.

~~~

If this floats your boat, these will do wonders for your whole fleet:
~~~

Tuna and White Bean Wraps
Makes 5 wraps


1 (5-ounce) can tuna packed in water, drained
1 (15-ounce) can white beans, drained and rinsed
1 medium tomato, seeded and diced
1/2 large cucumber, peeled, seeded and diced
2 to 3 scallions, chopped
1/4 cup parsley, chopped
1 or 2 tablespoons olive oil
1 tablespoon white wine vinegar
Kosher salt and freshly ground black pepper
Fresh lemon juice, if desired

For serving:
1 ounce baby spinach or mixed greens (optional)
5 fajita-sized tortillas (whole wheat if possible)

1) In a large bowl, combine tuna, white beans, tomato, cucumber, scallions, and parsley. Stir to combine. Add olive oil, vinegar, and salt and pepper to taste. Stir again. Adjust seasonings if necessary. If you wish, squeeze a little lemon juice over it to freshen up the works.

2) Line a tortilla with greens. Scoop tuna mix on to tortilla. Fold and eat.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
278 calories, 7.4 g fat, 7.4 g fiber, 14.8 g protein, $1.18

NOTE: All calculations for ingredient ranges fall within the middle of the range. In other words, 1 to 2 tablespoons olive oil is calculated for 1.5 tablespoons olive oil. I used MexAmerica tortilla wraps.

Calculations
1 (5-ounce) can tuna packed in water, drained: 145 calories, 3.4 g fat, 0 g fiber, 26.7 g protein, $1.00
1 (15-ounce) can white beans, drained and rinsed: 385 calories, 0 g fat, 21 g fiber, 28 g protein, $0.75
1 medium tomato, seeded and diced: 22 calories, 0.2 g fat, 1.5 g fiber, 1.1 g protein, $0.83
1/2 large cucumber, peeled, seeded and diced: 17 calories, 0.3 g fat, 1 g fiber, 0.8 g protein, $0.50
2 to 3 scallions, chopped: 20 calories, 0/1 g fat, 1.6 g fiber, 1.1 g protein, $0.22
1/4 cup parsley, chopped: 5 calories, 0.1 g fat, 0.5 g fiber, 0.5 g protein, $0.50
1 or 2 tablespoons olive oil: 179 calories, 20.2 g fat, 0 g fiber, 0 g protein, $0.15
1 tablespoon white wine vinegar: negligible calories, fat, fiber, and protein, $0.08
Kosher salt and freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.02
Fresh lemon juice, if desired (1/2 lemon): 6 calories, 0 g fat, 0.1 g fiber, 0 g protein, $0.25
1 ounce baby spinach or mixed greens (optional): 12 calories, 0 g fat, 1.3 g fiber, 0.7 g protein, $0.60
5 fajita-sized whole wheat tortillas: 600 calories, 12.5 g fat, 10 g fiber, 15 g protein, $1.00
TOTAL: 1391 calories, 36.8 g fat, 37 g fiber, 73.9 g protein, $5.90
PER SERVING (TOTAL/5): 278 calories, 7.4 g fat, 7.4 g fiber, 14.8 g protein, $1.18

Stumble Upon Toolbar

8 comments:

Claire Dawson said...

I live in Minnesota, and let me just say, I am too numbed and broken by this horror of a winter to be angry with you. When March 13th rolls around, we will have had snowcover for four straight months. Four. Months. This isn't really the forum, but I could go on a length about the depths of our frozen, dirt-encrusted despair. We got another 2 inches last night, and are expecting 6 more tomorrow. Just imagine the sounds of an entire state weeping, and you'll be close.

What was I going to say? Right. Food. This sounds good. I will make it.

Annie said...

I know what I'm making for lunch this week. Thanks so much for sharing the recipe!

Kris said...

Oh, Claire. Four months? My condolences. On the upside, your snowmen must be sublime.

Ali said...

I also live in MN and we must be on the same wavelength despite the difference in geography because I made nearly this exact same recipe yesterday and am enjoying it now for lunch.

And if anyone can emerge from this winter mentally unscathed it will be a miracle.

Quoting my 94-year old Norwegian grandpa is about the only way I can sum up this horrifying winter:

"Uff da"

catesycatesy said...

This wrap sounds yummy, but not half as yummy as Peter O'Toole in Lion in Winter. The two of them together were a force to be reckoned with in that movie.

Karen said...

Cool, but I hardly ever use 1.5 tbsp of alcohol when the recipe calls for 1-2 tbsp olive oil :) Maybe I should try it...

Kris said...

@Karen: Good catch. I should really stop drinking while typing these.

Ana said...

Thanks for sharing this recipe. I am always looking for tasty and easy to make dishes. I will try this one on Friday. = )