This is a cool, tasty meal or snack when it’s too hot to cook. Canned fish is a great pantry staple and goes further with the addition of white beans. The result is a creamy, protein-rich filling for cucumbers, sandwiches or lettuce leaves.
- 2 large cucumbers
- 1 lemon
- 2 green onions
- 1 (5-ounce) can light tuna, packed in water
- 1 (15.5-ounce) can white beans
- 1 tablespoon canola oil
- 1 tablespoon Dijon or country mustard
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- Wash all produce. If desired, peel off skin of cucumber every 1/4 inch all the way around. Cut in half lengthwise and scoop out seeds with a small spoon, leaving at least a 1/4 inch shell.
- Zest lemon using the small holes of a grater. Cut in half and squeeze out juice, discarding seeds. Reserve 2 tablespoons.
- Chop green onions.
- Drain tuna. Drain and rinse beans.
- In a medium bowl, lightly mash the drained beans.
- Add the green onions, tuna, oil, mustard, salt, pepper, lemon zest and reserved lemon juice. Mix well.
- Fill each cucumber half with 1/4 of the mixture.
Smart Shopping Tips
- Select cucumbers with firm, shiny skin that doesn’t look wrinkled.
- Choose light tuna packed in water instead of oil for fewer calories. Light tuna is usually less expensive. Store brands are also cheaper than national brands.
- This recipe can be made into appetizers. Serve the filling on thick cucumber slices or crackers.
- Add chopped sweet peppers or celery for added crunch.
- Canned salmon can be used in place of tuna.
- Zucchini or sweet peppers can be used for the “boats.” The filling can also be used for sandwiches or in pita pockets.
Serving: 1boatCalories: 230kcalCarbohydrates: 31gProtein: 18gFat: 4.5gSaturated Fat: 0.5gCholesterol: 15mgSodium: 830mgPotassium: 940mgFiber: 7gSugar: 3gCalcium: 80mgIron: 4.5mg
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