Creamed Corn & Tuna Spirals Recipe

Looking for an easy Creamed Corn & Tuna Spirals recipe? Learn how to make Creamed Corn & Tuna Spirals using healthy ingredients.


Submitted by marredsellick1

Makes 4 servings



Grating corn when it's raw is the best way to release the milky liquid hidin just beneath the kernels. Nutritional bonus: Hearing that breads and grains are rich in niacin is no suprise, but tuna is also an exceptionally rich source of the B vitamin - in fact a mere 3 ounces contains 56% of your daily niacin need. Add the whole grain pasta, and each serving of this recipe offers 65% of your daily dose of the digestion-enhancing vitamin. Clean Eating August/September p.73

Recipe Ingredients for Creamed Corn & Tuna Spirals

8 oz Rotini
1 Serving Corn
2 cloves, raw Garlic
4 oz Cottage Cheese Small Curd Lowfat 2% Milkfat
1 medium raw Bell Pepper Red
372 grams Wild Albacore Tuna
15 grams Extra Virgin Olive Oil
1/4 tsp Sea Salt
15.2 grams Parsley

Recipe Directions for Creamed Corn & Tuna Spirals

  1. Bring a large pot of water to a boil. Add spirals and cook according to package directions. Drain well and transfer spirals to a large bowl.

  2. Meanwhile, prepare creamed corn: Grate corn usinga box grater, catching kernels and milky liquid in grater. Scoop corn and liquid into a medium nonstick skillet. Add garlic and place on medium heat. Stir in 1/4 cup water. Once corn starts to steam slightly, continue cooking for 5 minutes, stirring occasionally, until garlic softens. Remove from heat and stir in cottage cheese.

  3. To bowl with spirals, add pepper, tuna, oil, salt and corn mixture. Garnish with parsley just before serving.

Categories

Dairy, Pasta, Seafood, Vegetables, Main Dish, American, Boil, Quick, Simmer

Nutrition Facts
Serving Size 235.9g
Amount Per Serving
Calories
450
Calories from Fat
136
% Daily Value*
Total Fat
15.1g
23%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
365mg
15%
Potassium
80mg
2%
Total Carbohydrates
46.9g
16%
Dietary Fiber
7.1g
28%
Sugars
3.9g
Protein
37.1g
Vitamin A 42% Vitamin C 105%
Calcium 3% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
C+
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Low in sugar
  • Very high in vitamin C
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