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Tuna Cucumber BoatsTuna Boats

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

March 23, 2014

 

Yield: Makes 4 servings, 1/2 cucumber and 6 ounces of filling

 

Ingredients

  • 2 large cucumbers
  • 1 lemon
  • 2 green onions
  • 1 (6-ounce) can low-sodium tuna, packed in water
  • 1 (15 -ounce) can white beans
  • 1 Tablespoon canola oil
  • 1 Tablespoon Dijon or country mustard
  • teaspoon salt
  • teaspoon ground black pepper

 

Preparation

 
  • Rinse cucumbers. Peel off skin every inch, all the way around. Cut lengthwise. Scoop out the seeds with a small spoon.
  • Rinse lemon. Zest using the small holes of a box grater. Cut in half. In a small bowl, squeeze juice. Discard seeds.
  • Rinse and chop green onions.
  • Drain tuna.
  • In a colander, drain and rinse beans.
  • In a medium bowl, mash beans lightly with a fork. Add green onions, tuna, oil, mustard, salt, pepper, lemon zest, and 2 Tablespoons of the lemon juice to beans. Mix with a fork.
  • Fill each cucumber half with tuna mixture.

 

Nutrition information per 1/4 cup serving

Calories: 230

Total Fat: 4.5g

Saturated Fat: 0g
Cholesterol 15mg

Carbohydrates: 28g
Protein: 20g

Fiber: 7g

Sodium: 410mg

 

 

Source: Share Our Strength's Cooking Matters for Adults

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.p>

 


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Last update: Monday, March 10, 2014