Cheap Healthy Recipe for Two - Tuna Pasta Salad in Homemade Tortilla Bowls
© All Rights Reserved
Some people believe they must spend a good amount of money for a plate of healthy and lovely-looking food. Wrong! Today I'm going to prove how canned tuna and tortillas, two ingredients so cheap and mundane in appearance, can look pretty darn sexy when they get onto a plate together. Since the tortilla bowls are the star of the presentation, I decided to embrace the flavor of Mexican salsa a bit by using lime juice in my citrus dressing and adding chopped cilantro to my salad. The overall flavor is bright and clean, but also very zesty, especially if you include a big dash of cayenne pepper in the dressing. Now speaking of nutrition, the tuna gives this main course salad a nice dose of omega-3 fatty acids, so it is very heart-healthy. If you're trying to limit your calorie intake, you can eat this for lunch or dinner many times a week. It contains only about 540 calories per serving! And if you're low on the grocery budget, you would absolutely love this recipe. There's nothing on the ingredient list that would break your bank. See? A lack of funds doesn't always mean you have to compromise taste, nutrition or aesthetics.
Rate This Budget-Friendly Recipe
- 2 cans (5 oz each) chunk tuna in water, drained
- 1 small cucumber, peeled and cut into small pieces
- 1 small apple, cored and cut into small pieces
- 1/4 cup chopped cilantro
- 1 tbsp chopped mint leaves
- 3 oz elbow macaroni
- 2 tsps yellow mustard
- 1 tsp honey
- 4 tbsps fresh orange juice
- 3 tbsps fresh lime juice
- dash of salt
- dash of cayenne pepper, (optional)
***You may leave the cucumber skin on if you want; that will add quite a bit of dietary fiber to your meal. I personally don't like the slight bitterness of it, so I always peel cucumbers when I make a salad.****
How to Make Tuna Pasta Salad
- Prepare elbow macaroni according to the instructions on the packet. Feel free to use penne, farfalle or shell pasta if you prefer.
- Drain well and let cool for about 10 minutes. Then refrigerate until cold (15 - 30 minutes). If you want to make the pasta one day in advance and keep it in the refrigerator overnight, cover the container with a lid, aluminum foil or plastic wrap.
- Put tuna, apple, cucumber, cilantro and mint leaves into a large bowl.
- In a small bowl, mix together mustard, honey, orange juice, lime juice, salt and cayenne pepper. This is your healthy citrus dressing!
- Add the dressing to your tuna pasta salad. Toss together well.
How to Make Tortilla Bowls without Tortilla Bowl Makers
Homemade Tortilla Bowls Recipe
- 2 large tortillas, either wheat or corn (The thinner the tortillas, the crispier your tortilla bowls will be!)
- 1 - 2 tbsps olive oil or vegetable oil
- Preheat an oven to 400º F.
- Put 2 small bowls upside down on a baking sheet.
- Soften the tortillas a bit by warming them in a microwave for about 30 seconds.
- Thoroughly rub the oil on both sides of the tortillas.
- Place the tortillas on the upside-down bowls and bake for about 10 - 15 minutes, or until the tortillas turn crispy. I normally check the crispiness simply by touching it with the tip of my finger. Once it's not pliable anymore, it's done!
- Carefully transfer your tortilla bowls to two serving plates and allow them to cool down a bit.
Finally, add your healthy salad to your lovely tortilla bowls and enjoy your meal with your companion!
Voila! Cheap, Healthy and Lovely Meal for Two!
Let's see how nutritious this budget-friendly recipe is!
|Serving size: 1 bowl of salad|
|Calories from Fat||171|
|% Daily Value *|
|Fat 19 g||29%|
|Saturated fat 3 g||15%|
|Unsaturated fat 13 g|
|Carbohydrates 63 g||21%|
|Sugar 6 g|
|Fiber 5 g||20%|
|Protein 34 g||68%|
|Cholesterol 40 mg||13%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Some Other Excellent Choices of Dressing for this Main Course Salad
Simple Lemon Dressing
Combine 3 tablespoons of olive oil, 3 tablespoons of fresh lemon juice, and a little bit of salt and black pepper together. This easy dressing is simply refreshing.
Mix 3 tablespoons of olive oil with 2 tablespoons of red wine vinegar, 2 teaspoons of Dijon mustard, a teaspoon of honey and a dash of salt. It's a little pungent but very delectably so.
Creamy Ginger Dressing
Combine 1/4 cup of sour cream with 1 tablespoon of thinly chopped white onion, 1 teaspoon of grated fresh ginger and a dash of salt. It's pretty rich and delightful!
Mix together 1/4 cup of mayo, 1 tablespoon of finely chopped tarragon and a teaspoon of lemon juice. This three-ingredient dressing is surprisingly good. The tarragon goes really well with the tuna.
Here's Another Canned Tuna Recipe You Might be Interested
- How to Make Low-Carb Tuna Cakes (Step-By-Step with Pictures)
If you love easy and healthy recipes, you'll love these low-carb fish cakes!
More by this Author
Fifteen-minute recipe with pictures and nutrition info! This rich and creamy Thai pudding is definitely a must-try.
These diabetic-friendly drinks are filled with dietary fiber, complex carbs, vitamins and diabetes super foods.
The article explores the history and philosophy of the Japanese rock garden, in addition to giving step-by-step instructions on how to design and build one.