June 17, 2015


With IC, sometimes eating heart healthy becomes secondary. It is more difficult to find IC friendly recipes that also have the good mono unsaturated fats and omega 3 fatty acids that are known to influence heart health and diabetes. This recipe while heart healthy, is also filling, satisfying and elegant.

Preheat oven to 400 degrees. Spray a rimmed cookie sheet with olive oil or cooking spray.

Whole wheat baguette, sliced into 1/2 inch slices

1 1/2 teaspoons dry thyme leaves (or Rosemary, dill or basil)

1 clove fresh garlic, finely chopped or grated

1 teaspoon grated lemon peel, fresh or dried (if tolerated)

2 Tbsp extra virgin olive oil

2   5 ounce cans or packs of tuna packed in oil or water without seasoning and without soybean oil (if sensitive)

1/2 cup canned black olives, drained and sliced

1/2 roasted red bell pepper, jarred in oil, drained and diced (or fresh roasted and diced)

1/3 cup pine nuts, finely chopped (or walnuts if tolerated)

1/2 cup shredded mozzarella cheese (or Parmesan if tolerated)

fresh parsley, chopped for garnish

Place bread slices on pan and toast in 400 degree oven 5 minutes or until lightly toasted and remove. In a bowl, mix remaining ingredients except cheese and parsley, flaking tuna with a fork. Carefully and evenly top each slice with tuna mixture pressing down with a spoon to set. Sprinkle each slice with cheese and return to oven for 5 more minutes or until cheese melts. Remove from the oven and garnish with parsley.

4 slices: 275 calories, 10 gm fat, 4 gm sat fat, 4 gm fiber, 15 gm protein

For those without IC, a Tbsp each of Dijon mustard and red wine vinegar may be added.






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