TUNA****Wheat Berry and Tuna Salad

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13/12/13 - Very good for both. I used leftover tuna confit I had made. Note the other tweaks.

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  • 3

Ingredients

  • 1/3 cup wheat berries
  • 1 tsp. dijon
  • 1 tsp. champagne or sherry vinegar
  • 3 tbsp. EVOO (use the oil from the tuna confit if you have it)
  • Maldon salt and freshly ground pepper
  • pinch of red pepper flakes
  • 1 stalk celery, chopped
  • 1/3 cup onion, red or white, chopped (or substitute shallots or green onions)
  • 1/2 red pepper, diced
  • 1 small jalapeno, seeded and thinly sliced
  • 1 small red apple, diced
  • 6 oz. good-quality chunk tuna in oil, drained or, if you have it, leftover tuna confit
  • 3 cups mixed salad greens or arugula, optional (didn't use)
  • 6 grape or cherry tomatoes, halved (not sure what these added)
  • 1 avocado, diced
  • 1 hard-boiled egg, sliced (haven't used yet)

Preparation

Step 1

*Cover* wheat berries with cold water in rice cooker and soak for one hour.

*Cook* wheat berries in water with a pinch of kosher slat, for one cycle on brown rice, until tender but not mushy. *Drain*, rinse under cold water and drain again.

*Combine* the mustard, vinegar, oil, salt, pepper and pepper flakes. *Mix* in the warm wheat berries, along with the celery, onion and pepper and some optional fresh parsley, if you've got it, or perhaps some fresh dill. *Cover* and set aside at room temperature until serving time. *Refrigerate* overnight if not serving the same day, and take the salad out of the fridge about an hour before dinner to allow it to come to room temperature.

*To serve*, add the diced apple to the salad and plate on top of some lightly-dressed greens (optional). *Top* each portion with half of the tuna, avocado, tomatoes and hard-boiled egg and sprinkle lightly with salt and pepper to taste.

I made this with homemade tuna confit, which is already quite lemony. If using canned tuna, you might need a squeeze of lemon or two.

Around my French Table (as modified by me)

*NUTRITION:*

Calories 465.1
Total Fat 30.5 g
Saturated Fat 4.5 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 15.5 g
Cholesterol 32.7 mg
Sodium 440.7 mg
Potassium 515.2 mg
Total Carbohydrate 32.8 g
Dietary Fiber 10.2 g
Sugars 7.8 g
Protein 18.9 g

With Egg:

Calories 493.4
Total Fat 32.5 g
Saturated Fat 5.2 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 15.5 g
Cholesterol 107.7 mg
Sodium 465.7 mg
Potassium 540.2 mg
Total Carbohydrate 32.8 g
Dietary Fiber 10.2 g
Sugars 7.8 g
Protein 21.2 g

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