Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Tuna-Zucchini Rolls
Trim leek, rinse and cut into long, thin strips. Blanche in boiling salted water for 2-3 minutes, rinse in cold water and drain well in a sieve.
Coarsely chop the olives. Rinse basil, shake dry, pluck leaves and chop coarsely.
Trim zucchini, rinse, and cut lengthwise with a peeler into thin strips about 1/8 inch. Drain the capers and chop coarsely.
Coat grill pan with canola oil. Season zucchini strips with salt and cook on both sides in the pan, working in batches.
Drain tuna. Trim scallions, rinse and chop into rings. Add both with the olive oil in a tall container and puree with an immersion blender.
Add olives, basil and capers. Stir in salt and pepper.
Spread zucchini slices with the filling and roll. Bind with the leek strips, cover and let stand for 30 minutes in the refrigerator before serving.
(Percentage of daily recommendation)
| Calorie | 174 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
Healthy, because
This delicious appetizer contains a considerable mixture of various vitamins and minerals, but only low saturated fatty acids and cholesterol. The low-calorie rolls can therefore be enjoyed by all those who have problems with their blood fat values.
Even smarter
These rolls taste great with smoked trout or smoked mackerel, which contains many important omega-3 fatty acids that are good for the heart and blood vessels.