Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 pound beans, green, fresh, cut into 1/2 inch lengths
- 8 each tomatoes, ripe, plum, cut into 8 pieces each
- 6 each scallions, with 3 inches green, cut on diagonal into thin slices
- 1/2 cup olives, pitted, black, coarsely chopped
- 1 tablespoon capers, tiny
- 1 teaspoon garlic, finely minced
- 1 salt, to taste
- 1 pepper, to taste
- 5 tablespoon parsley, fresh, chopped
- 1/4 cup oil, extra virgin olive
- 2 each tuna fish, water packed, cans, drained
- 3/4 pound pasta, tube shaped, (Ziti or penne), cooked al dente
Directions
blanch the green beans in boiling water about 2 minutes, or until just crisp but tender. Drain, rinse under cold water and pat dry.
In a large bowl, combine the cooked green beans with tomatoes, scallions, olives, capers, garlic, salt, pepper and 4 tb parsley.
Drizzle in the olive oil, folding ingredients gently. Let rest at room temperature for at least 1 hour for flavors to blend.
To serve, flake the tuna in large pieces; add to the sauce. Add the cooked pasta and toss gently. Adjust seasonings and garnish with remaining tb of parsley. Serve at room temperature.
Category:Ugandan Recipes
Category:Ugandan Salads