Tuna Pot Pie
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Tuna Falafels
Serves4
Prep Time10 min
cook Time
6 min
Time to Table16 min
These tasty patties will appeal to the whole family. Great for a weeknight supper, or pack cold, cooked patties with pita and condiments for a satisfying lunch.
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USED IN THIS RECIPE
Ingredients
1 can (170 g) Clover Leaf Low Sodium Flaked Light Tuna in Water, drained
1 cup (250 mL) cooked chickpeas, drained and rinsed
1/2 cup (125 mL) chopped onion
2 tbsp (30 mL) each chopped fresh parsley and coriander leaves
1 clove garlic, minced
1 tsp (5 mL) ground cumin
1/4 tsp (1 mL) each salt and pepper
2 tbsp (30 mL) all-purpose flour
2 tbsp (30 mL) vegetable oil
4 small whole-wheat pitas
1/2 cup (125 mL) each diced tomato and onion
1/4 cup (50 mL) tzatziki sauce
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Combine the tuna, chickpeas, onion, parsley, coriander, garlic, cumin, salt and pepper in a food processor. Blend until smooth. Transfer to a bowl and stir in the flour. Shape the mixture into 12 small, equal-sized patties.
- Heat the oil in a large, nonstick skillet set over medium heat. Add the patties in a single layer. Cook for 2 to 3 minutes per side or until well browned. Transfer to a paper towel-lined plate.
- Serve 3 patties per pita topped with tomato, onion and Tzatziki to taste. Makes 4 servings.
Tips:
- For soft, warm pitas; wrap the pitas in a dampened, clean kitchen towel. Heat in the microwave on High for 30 to 40 seconds.
- Omit the coriander and double the parsley, if preferred.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 270 | |
| Fat | 10 g | 15% |
| Saturated Fat | 1 g | |
| Trans Fat | 0.2 g | |
| Saturated + Trans | 6% | |
| Cholesterol | 15mg | |
| Sodium | 570 mg | 24% |
| Carbohydrate | 34 g | 11% |
| Fibre | 6 g | 24% |
| Sugar | 5 g | |
| Protein | 15 g | |
| Vitamin A | 4% | |
| Vitamin C | 15% | |
| Calcium | 6% | |
| Iron | 20% |
Claims per serving
| Low in Saturated Fat | Low in Cholesterol |
| Very High Source of Fibre | Source of Protein |
| Good Source of Vitamin C | Source of Calcium |
| Good Source of Iron |
