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Learn how to cook authentic Asian cuisine with our recipes from all of the major regions in Asia, including Korea, Japan and Malaysia.
Cheese Tortellini with Tuna
Yield: Makes 4 servings
Cheese tortellini and tuna both provide good sources of protein. Add a green salad to complete this delicious meal.
Ingredients:
1
tuna steak* (about 6 ounces)
1
package (9 ounces) uncooked refrigerated reduced-fat cheese tortellini
Nonstick cooking spray
1
cup finely chopped red bell pepper
1
cup finely chopped green bell pepper
1/4
cup finely chopped onion
3/4
teaspoon fennel seeds, crushed
1/2
cup evaporated skimmed milk
2
teaspoons all-purpose flour
1/2
teaspoon dry mustard
1/2
teaspoon black pepper
Preparation:
1.
Grill or broil tuna 4 inches from heat source until fish just begins to flake, about 7 to 9 minutes, turning once. Remove and discard skin. Cut tuna into chunks; set aside.
2.
Cook pasta according to package directions, omitting salt. Drain; set aside.
3.
Spray large nonstick skillet with cooking spray. Add bell peppers, onion and fennel seeds; cook over medium heat until crisp-tender.
4.
Whisk together milk, flour, mustard and black pepper in small bowl until smooth; add to skillet. Cook until thickened, stirring constantly. Stir in tuna and pasta; reduce heat to low and simmer until heated through, about 3 minutes. Serve immediately.
Nutritional Information:
| Serving Size: 1-1/4 cups | |
| Sodium | 160 mg |
| Protein | 16 g |
| Fiber | 3 g |
| Carbohydrate | 21 g |
| Cholesterol | 21 mg |
| Saturated Fat | 2 g |
| Total Fat | 4 g |
| Calories from Fat | 19 % |
| Calories | 180 |
Dietary Exchange:
| Meat | 1-1/2 |
| Vegetable | 1 |
| Milk | 1/2 |
| Starch | 1/2 |
This recipe appears in:
Italian
