TASTE
Gruy'ere's flavor key to lightened tart
| • | Take a crack at a coconut |
By Elaine Magee
Q. I found this recipe for tuna Gruyere tart, but it seems like a shame to take healthful tuna and add mayonnaise and pastry crust to it. Can you take a look at this for us?
A. I see what you mean about wanting to keep the omega-3- rich tuna from being drenched and smothered in high-fat ingredients like pastry crust and heavy cream.
We are going to make sure the tuna is in good company by using a lighter wheat-canola pie crust, and instead of heavy cream, we'll use fat-free half and half. Or you can use 50 percent whole milk or whole cream and 50 percent fat-free half-and-half. There is only a cup of Gruyere cheese called for in the recipe, and it seems pivotal for the flavor, so we are keeping that in. Everything else in the recipe stays the same.
With these changes, we've increased the fiber by a couple of grams per serving and cut the calories by 31 percent and the fat by 56 percent. Saturated fat drops from 13 to 3.5 grams and cholesterol goes from 96 milligrams to 51.
The original recipe contains 450 calories, 32 grams fat, 13 grams saturated fat, and 96 milligrams cholesterol per serving.
TUNA GRUYERE TART
CRUST:
FOR THE FILLING:
Preheat oven to 400 degrees. To make crust, add flours and salt to medium bowl and blend well with electric mixer on low speed.
Add the pancake syrup and canola oil to mixing bowl and beat on low speed until the mixture looks blended and crumbly. Pour in the buttermilk and mix on low speed just until the dough is moist and holds together well (about 15 seconds). Stir in a teaspoon or two more buttermilk if the dough seems a little too dry.
Using your hands, press dough evenly into deep-dish pie plate. If the dough is a little thicker around the pie plate rim, you can pinch the dough into scallops or make the rim double thickness and press it with a fork around the circle, as desired.
Spread the mustard across the bottom of the prepared crust. Place the onions on top of the mustard, covering the layer of mustard. Sprinkle half of the tuna on top of the onions. Spread half of the Gruyere cheese on top of this layer, and then sprinkle the remaining tuna on top. Sprinkle the rest of the cheese over the tuna, then place a layer of tomatoes as closely together as possible.
In a separate bowl, lightly beat egg, fat-free half-and-half, and salt (if desired) and pepper until blended. Pour mixture into the pie. Bake in hot oven for 45-50 minutes or until filling looks firm and crust is lightly browned. Cool 15 minutes before serving.
Makes 8 servings.
Per serving: 310 calories, 19 g protein, 28 g carbohydrate, 14 g fat (3.5 g saturated fat, 7 g monounsaturated fat, 3.5 g polyunsaturated fat), 51 mg cholesterol, 3 g fiber, 573 mg sodium. Calories from fat: 39 percent. Omega-3 fatty acids = 1.2 g. Weight Watchers points = 7. Omega-6 fatty acids = 2.3 g
Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.
