(Family Features) Letting in a little fresh air with an open window or a screen door is a sure sign of spring, allowing the natural sights and smells of the outdoors to accompany you at the dinner table. Take that open-air freshness to new heights this spring by pairing it with your own signature spins on salad season.

For example, this Tuna and Rice Nicoise Salad offers a new take on tuna salad with olive tapenade, capers, tomatoes, green beans and cherry tomatoes. Its calling card: swapping out potatoes in favor of Minute Yellow Rice Cups, which cook up fast as a convenient and flavorful alternative that saves the chore of washing, peeling and boiling potatoes. Fully cooked and packaged in BPA-free cups, it features white rice lightly seasoned with onion powder, garlic powder and turmeric for a delightful taste ready in just 1 minute.

As a perfect recipe for those who love veggies, this dish combines classic salad freshness with olive tapenade for a briny bite in every mouthful. Canned tuna mixes with bursts of capers, hard-boiled egg, crisp green beans and sweet cherry tomatoes capped off with tart balsamic dressing to round out the dish.

If you love the taste of crisp, peppery arugula, this Pomegranate and Arugula Rice Salad is practically perfect. Your favorite green shines alongside a delicious mix of sweet pomegranate seeds, crisp almonds and tart balsamic dressing that’s ideal for a starter or side, or you can add a preferred protein to turn it into a satisfying main course.

Incredibly colorful with a lively taste, bright flavors mingle with fluffy grains of Minute Instant Jasmine Rice, ready in just 5 minutes to keep your dinner schedule on track. Aromatic white rice provides a distinct scent, perfect texture and delicious taste that’s fast, fragrant, flavorful and fluffy. It’s simply precooked then dried with nothing added but convenience to help you get tasty meals on the table quickly.

Requiring just 15 minutes to prepare, this salad is ready in an instant and serves up to eight people, making it a solution for anything from family gatherings to meal prepping for a busy week ahead.

Find more spring salads and other flavorful, convenient recipes by visiting MinuteRice.com.

Tuna and Rice Nicoise Salad

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

• 1 cup Minute Yellow Rice Cups
• 2 tablespoons balsamic dressing
• 2 tablespoons olive tapenade
• 1 teaspoon capers, drained well
• 1/2 cup halved cherry tomatoes
• 1/2 cup frozen green beans, thawed
• 1 can (3 ounces) tuna, drained and flaked
• 1 hard-boiled egg, cut into wedges

1. Heat rice according to package directions.
2. In medium bowl, combine rice, balsamic dressing, tapenade and capers. Mix well.
3. Top with cherry tomatoes, green beans, tuna and hard-boiled egg.
4. Tip: Serve salad over bed of mixed greens, if desired.

Pomegranate and Arugula Rice Salad

Prep time: 10 minutes
Cook time: 5 minutes
Servings: 8

• 2 cups Minute Instant Jasmine Rice
• 1/3 cup olive oil
• 3 tablespoons balsamic vinegar
• 2 tablespoons minced red onion
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 bag (5 ounces) arugula
• 1 cup pomegranate seeds
• 1/3 cup slivered almonds, toasted

1. Prepare rice according to package directions. Cool completely, about 10 minutes.
2. In large bowl, whisk oil, vinegar, red onion, mustard, honey, salt and pepper.
3. Add rice, arugula and pomegranate seeds to bowl; toss to coat thoroughly. Sprinkle with almonds.

Tips: For added flavor, top salad with crumbled goat or blue cheese.

To cool rice quickly, spread evenly on parchment paper-lined baking sheet.

 Source: Minute Rice

(Family Features) If you and your loved ones yearn for new, stimulating experiences to feel connected to the outdoors, look no further than enjoying mealtime al fresco. Inspired by the Mediterranean tradition of “eating in the open air,” al fresco dining offers passionate home cooks a fresh way to enjoy their favorite recipes outside with friends and family.

Consider these two tried-and-true al fresco tips from television personality and culinary icon Rachael Ray the next time you enjoy dinner on the deck or lunch on the patio.

Gather the right tools: On those buggy days and nights during the warm season when you’re dining al fresco, grab a food mesh tent. Not only will it protect your food, but it also looks good and goes with a variety of table settings.

Plan the decor: When hosting friends and family, up your floral game by reaching into the garden and adding some fresh herbs – it’s aesthetically pleasing and smells delicious.

Ideal al fresco meals typically take advantage of in-season produce, offer easy preparation so you can focus on entertaining and are simple enough to eat outdoors. Skip complicated cooking steps and turn to a delicious option like Yellowfin Tuna and Artichoke Pasta, which can be served as an appetizer, side dish or on its own as a light main course.

This dish practically calls for ingredients like Genova Yellowfin Tuna in Olive Oil, which features cuts of wild-caught tuna, hand-filleted in just the right amount of olive oil. Savory, rich and flavorful with a perfect texture, the tuna elevates the dish with a uniquely rich and savory flavor stemming from Mediterranean inspiration.

To find more al fresco dining inspiration and recipe ideas, visit GenovaSeafood.com.

Yellowfin Tuna and Artichoke Pasta

Recipe courtesy of Rachael Ray on behalf of Genova Tuna
Prep time: 15 minutes
Cook time: 40 minutes with fresh artichokes (25 minutes with canned)
Servings: 4

Artichokes:

• Cold water
• 12 small, fresh artichokes or 2 cans artichoke hearts in water
• 2 lemons
• 3 tablespoons extra-virgin olive oil
• salt, to taste
• pepper or red pepper, to taste

Pasta:

• Water
• 2 cans (5 ounces each) Genova Yellowfin Tuna in Olive Oil
• 2 tablespoons extra-virgin olive oil
• 4 tablespoons butter, cut into tabs
• 4 cloves garlic, chopped
• 1 teaspoon crushed red pepper (optional)
• salt, to taste
• 1/2 cup white wine, chicken stock or vegetable stock
• 1 pound spaghetti or linguine
• 1 lemon, juice only
• 1 cup grated Pecorino Romano cheese
• 1/4 cup chopped fresh Italian parsley, divided
• 1 small handful fresh mint, chopped, divided
• 1/4 cup toasted pistachios or pine nuts, chopped

1. To make artichokes: Preheat oven to 425 F.
2. Fill bowl with cold water and juice of one lemon.
3. If using fresh artichokes, trim tops of artichokes and tougher outer leaves. Using vegetable peeler or small paring knife, trim stems. Once prepped, cut fresh artichokes in half. If using canned artichokes, drain well and quarter lengthwise.
4. Place artichokes in lemon water.
5. Let soak 2-3 minutes, drain and pat dry with kitchen towel.
6. In casserole or baking dish, arrange artichokes and add juice of remaining lemon, quarter lemon and add lemon wedges to dish.
7. Add olive oil and salt and pepper, to taste.
8. Roast 25-30 minutes, or until tender.
9. To make pasta: Bring large pot of water to boil.
10. While water is coming to boil, place large skillet over medium heat and add olive oil and butter. Add garlic; red pepper, if desired; and salt, to taste, and swirl 1 minute. Add white wine or stock and let reduce by half.
11. When water comes to boil, salt water, add pasta and cook 1 minute less than directions. Reserve 1/2 cup pasta water before draining.
12. Add artichokes to large skillet with tuna with its oil and gently break up with back of wooden spoon or paddle.
13. Add lemon juice and reserved pasta water to skillet along with drained pasta, cheese and half the parsley, mint and pistachios. Toss to combine, top with remaining parsley, mint and pistachios and serve.

Source:

Genova Tuna

(Family Features) Focusing your menus on health-conscious recipes that look as good as they make you feel is key to making positive lifestyle changes. Adding big flavors that satisfy cravings to easy, go-to recipes can be a big step toward reaching health goals throughout the year.

“Eating the rainbow” refers to adding fruits and veggies of varying colors to your diet, such as red tomatoes and beets, green cucumbers and avocados, orange carrots and pumpkins and beyond. Complementing fresh produce with the nutritional benefits of tuna and salmon – like heart-healthy omega-3 fatty acids, protein, vitamin D and potassium – can take your meal planning one step further.

Whether you’re commemorating a special occasion, hosting a gathering of friends and family or simply enjoying a night in, good food shouldn’t mean ditching good eating habits. With new packaging but a continued focus on flavor, wild-caught Low-Sodium Pink Salmon from Chicken of the Sea is a perfect complement to vibrant, rainbow-inspired recipes.

Try these Salmon Chili Bites for a quick and delicious snack option. They can easily be doubled, tripled or more for a party appetizer. Feature the recipe with a “rainbow” of veggies, crackers, meats and cheeses on a charcuterie board for a crowd favorite that can satisfy guests with big, bold flavor.

Ditch boring salads and find joy in food while maintaining healthy eating goals by upping your salad game. Say goodbye to bland, boring greens and enjoy salads with your favorite toppings, like a colorful combination of protein-packed tuna and fiber-rich veggies in this Mediterranean Tuna Salad, which is completed with a bright dressing and topped with feta cheese and parsley.

For more than 100 years, Chicken of the Sea has provided fresh, tasty seafood straight from the ocean, so whether you’re reaching for wild-caught tuna for this homemade salad or another option like salmon or sardines, you can enjoy a high-quality product that’s delicious on its own or used to elevate favorite recipes.

To find more health-focused snacks, appetizers, meals and more, visit chickenofthesea.com.

Salmon Chili Bites

Prep time: 15 minutes
Servings: 2

• 2          pouches (2.5 ounces each) Chicken of the Sea Low Sodium Wild-Caught Alaska Pink Salmon
• 1          tablespoon chili crisp
• 2          teaspoons rice wine vinegar
• 1          teaspoon toasted sesame oil
• 2          bell peppers, cored and cut into 2-inch squares
• 1          green onion, thinly sliced
• minced cilantro
• black sesame seeds

1. In bowl, combine salmon, chili crisp, vinegar and sesame oil.
2. To serve, top each bell pepper square with some salmon, green onion, cilantro and sesame seeds. If leftover pieces of bell pepper remain, chop and add as additional garnish.
3. Note: If serving with cheese plate, place salmon mixture in small bowl and garnish with green onion and sesame seeds.

Mediterranean Tuna Salad

Prep time: 20 minutes
Servings: 1-2

Dressing:

• 2          tablespoons lemon juice
• 1          tablespoon extra-virgin olive oil
• 1/4       teaspoon dried oregano

Salad:

• 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna, drained
• 1          cup halved cherry tomatoes
• 1/3       cup sliced Kalamata olives
• 1          cup chopped English cucumber (about 1/2 cucumber)
• 1/4       cup feta
• 1          tablespoon minced parsley
• pita chips (optional)
• crackers (optional)

1. To make dressing: In large bowl, whisk lemon juice, olive oil and oregano.
2. To make salad: In dressing bowl, add tuna, tomatoes, olives and cucumber. Gently toss to cover salad with dressing then top with feta and parsley.
3. Serve with pita chips or crackers, if desired.

Source: Chicken of the Sea

(Family Features) Over the past two years, home chefs have had time to explore new recipes, ingredients and cooking techniques, which is why it is no surprise dinner parties are, at long last, a way to celebrate together in 2022. Now is the perfect time to share your newfound skills with family and friends.

It can be easy to get caught up in hosting duties, but few hosts want to spend all their time in the kitchen when they could be enjoying a great meal. Gail Simmons, food expert and TV personality, has tips and tricks you can bookmark to help turn your dinner party from good to great.

Reach for Trusted, High-Quality Shortcuts: When entertaining, always use the best ingredients you can find that don’t require a lot of fuss, but still feel special. Made with premium cuts of hand-filleted, wild caught yellowfin and albacore tuna, a time-saving ingredient like Genova Premium Tuna is high in protein, a great source of omega-3s and has a uniquely rich and savory flavor that offers a taste of the Mediterranean in every bite.

Host a Themed Party: To host a fun and fresh Mediterranean-themed party this summer, decorate your table with blue and white patterned plates, delicate olive oil and vinegar bottles, cutting boards and fresh ingredients such as lemons and greenery instead of traditional centerpieces. When paired with a flavorful seafood recipe, like this Tuna Romesco Salad Board, your guests will feel like they’re enjoying the Mediterranean all summer long.

For more dinner party inspiration, visit GenovaSeafood.com.

Tuna Romesco Salad Board

Recipe courtesy of Gail Simmons on behalf of Genova Tuna
Servings: 4-6

Romesco:

• 3          large Roma tomatoes
• 1          roasted red pepper, skin removed and seeded (or from jar), coarsely chopped
• 1/3       cup roasted salted almonds
• 1          garlic clove, chopped
• 2          tablespoons sherry vinegar
• 1/4       teaspoon sweet smoked paprika
• 1/4       teaspoon red pepper flakes (optional)
• 1          teaspoon kosher salt
• 1/4       teaspoon freshly ground black pepper
• 1/4       cup extra-virgin olive oil

Tuna Board:

• 2          cans Genova Yellowfin Tuna in Olive Oil
• 1          tablespoon extra-virgin olive oil, divided
• 1          bunch scallions
• kosher salt, divided
• freshly ground black pepper, divided
• 1          zucchini, sliced 1/2-inch thick on bias
• 1          red bell pepper, sliced lengthwise into 1-inch pieces
• 1/2       cup roasted salted almonds
• 1/2       cup marinated artichokes, drained, patted dry and halved
• 1          bunch radishes, halved
• 1/2       cup green olives
• 1/2       cup black olives
• 4          ounces manchego cheese, sliced into triangles
• 2          tablespoons flat leaf parsley, chopped

1. To make romesco: Preheat broiler. Cover sheet pan with parchment paper or foil. Place tomatoes on sheet pan and broil until well charred on both sides, 2-4 minutes per side. Transfer tomatoes to bowl; cool slightly then remove skin, core, seed and coarsely chop.
2. In blender, combine tomatoes; roasted red pepper; almonds; garlic; vinegar; paprika; red pepper flakes, if using; salt; and pepper until chunky paste forms. With blender on high speed, slowly drizzle in oil, scraping down sides of blender as needed until mixture creates rustic texture. Transfer romesco to bowl and taste for seasoning. Let romesco sit covered at room temperature 1 hour.
3. To prepare board: In bowl, drain tuna; set aside. Set grill on medium-high heat and brush grates with 1 teaspoon olive oil. Grill scallions until charred and tender, about 4 minutes per side. Remove to large plate and season with salt and pepper. Toss zucchini and red pepper in olive oil then season with salt and pepper. Grill until charred and tender, about 3 minutes per side. Remove to same plate to cool slightly.
4. To assemble: With large spoon, scoop generous amount of romesco into center of board. Using back of spoon, spread romesco into circle with well in center. Gently pile tuna into well. Arrange zucchini, pepper, roasted almonds, artichokes, radishes, olives and cheese around romesco and tuna. Sprinkle tuna with chopped parsley before serving.

Source: Genova Tuna

(Family Features) Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family through transitions at school, the office or wherever your days take you.

To help you establish (or re-establish) healthy habits during mealtime and beyond, consider these tips.

Eat Meals Together

“Making time for meals together as a family provides a chance to connect and decompress,” said Bridget Wojciak, director of nutrition at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. “In fact, regular meals at home can help reduce stress, boost self-esteem and improve feelings of connection.”

Bring everyone together with a better-for-you seasonal favorite like Turkey and Bean Tostadas.

Make Time for Yourself

Chronic stress can have a negative impact on mental and physical health, but turning lost moments – like a meal by yourself spent mindlessly scrolling through social media – into mindful moments can help. Try practicing gratitude at the table by thinking of three things you’re grateful for or putting your fork down between each bite to savor the flavor and consider the nourishment you’re receiving.

Enjoy the Cooler Temperatures

Cooler temperatures can make it more enjoyable to take advantage of outdoor exercise, which is a good way to soak in vitamin D to improve your mood and boost immunity. Going for a brisk walk after mealtime (solo or with your pet), jogging and even raking leaves are examples of activities that count toward the American Heart Association’s recommended 150 minutes of moderate physical activity per week.

Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.

Tuna Pasta Casserole

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 4

• 4 ounces dried whole-wheat rotini pasta (about 1 1/2 cups)
• nonstick cooking spray
• 16 ounces frozen mixed vegetables, thawed
• 1 pouch (11 ounces) low-sodium chunk light tuna
• 1 can (10 3/4 ounces) low-fat, low-sodium condensed cream of chicken soup
• 1/2 cup chopped roasted red bell peppers
• 1/2 cup fat-free half-and-half
• 1 teaspoon all-purpose, salt-free seasoning blend
• 3/4 cup crushed low-sodium, whole-grain crackers
• 1/4 cup shredded or grated Parmesan cheese

1. Prepare pasta according to package directions, omitting salt. Using colander, drain well. Transfer to large bowl.
2. Preheat oven to 350 F. Lightly spray 2-quart glass baking dish with nonstick cooking spray.
   Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to baking dish. Top with crackers and Parmesan cheese.
3. Bake, uncovered, 25-30 minutes, or until casserole is warmed through and topping is golden brown.

Nutritional information per serving: 400 calories; 7 g total fat; 2.5 g saturated fat; 0 g trans fat; 2 g polyunsaturated fat; 2 g monounsaturated fat; 30 mg cholesterol; 537 mg sodium; 52 g carbohydrates; 8 g dietary fiber; 7 g sugars; 32 g protein.

Turkey and Bean Tostadas

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 5

Salsa:

• 2 cups chopped tomatoes (about 2 medium tomatoes)
• 1 medium avocado, halved, pitted and diced
• 1 large ear of corn, husks and silk discarded, kernels removed
• 1-2 medium fresh jalapenos, seeds and ribs discarded, finely chopped
• 2 tablespoons finely chopped red onion
• 2 tablespoons fresh lime juice

Tostadas:

• nonstick cooking spray
• 5 corn tortillas (6 inches each)
• 8 ounces ground skinless turkey breast
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 2 tablespoons water

1. To make salsa: In small bowl, stir tomatoes, avocado, corn, jalapenos, onions and lime juice. Set aside.
2. Preheat oven to 400 F.
3. To make tostadas: Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray. Place tortillas on baking sheet. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas several times to prevent from filling with air.
4. Bake tortillas 5-6 minutes on each side, or until golden brown.
5. In medium nonstick saucepan over medium-high heat, cook turkey, chili powder, cumin and coriander 5-6 minutes, or until turkey is no longer pink, stirring occasionally to turn and break up turkey.
6. Add beans and water. Cook 5 minutes, or until beans are heated through. Using potato masher, coarsely mash beans. Remove from heat.
7. To assemble tostadas, spread turkey mixture over each tortilla. Top with salsa.

Nutritional information per serving: 260 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4.5 g monounsaturated fat; 18 mg cholesterol; 60 mg sodium; 33 g carbohydrates; 8 g dietary fiber; 7 g sugars; 19 g protein.

Ginger Pumpkin Soup

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 4

• 1 1/2 teaspoons canola or corn oil
• 1 medium onion, finely minced
• 3/4 tablespoon minced peeled gingerroot or 1/2 teaspoon ground ginger
• 2 medium garlic cloves, minced, or 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme, crumbled
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1 tablespoon all-purpose flour
• 1 3/4 cups fat-free, low-sodium vegetable broth
• 1 cup water
• 2 cans (15 ounces each) solid-pack pumpkin
• 1 cup fat-free milk
• 1/4 cup fat-free sour cream (optional)
• 2 tablespoons chopped chives (optional)

1. In large heavy pot, heat oil over medium-high heat, swirling to coat bottom. Cook onion 6-8 minutes, or until soft, stirring occasionally.
2. Stir in gingerroot, garlic, thyme, cinnamon, pepper and salt. Cook 1 minute, stirring constantly. Stir in flour. Pour in broth and water. Using spatula, scrape bottom of pot to dislodge any browned bits. Stir in pumpkin. Bring mixture to boil. Reduce heat to low and simmer 10 minutes.
3. Stir in milk. Remove from heat. Ladle soup into bowls.
4. Garnish with sour cream and chives, if desired.

Nutritional information per serving: 138 calories; 2.5 g total fat; 0 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1 g monounsaturated fat; 1 mg cholesterol; 199 mg sodium; 27 g carbohydrates; 10 g dietary fiber; 14 g sugars; 6 g protein.

Photo courtesy of Getty Images (Tuna Pasta Casserole)

Source: American Heart Association

(Family Features) After an extended period of social distancing, this year will be a time for reuniting with family and friends. Picnic get-togethers filled with delicious food are one of the best ways to reunite with loved ones when you’re ready for those long-overdue laughs.

While planning the perfect outdoor gathering can feel overwhelming, it doesn’t have to be. With these simple tips, it can be easy to organize a memorable picnic reunion.

Make it fun. Whether it’s a water balloon toss or a three-legged race, organizing a few games for your guests can be a simple way to reconnect and have fun together. Outdoor games like ring toss and potato sack races or arts and crafts are activities all ages can enjoy.

Reach for pantry staples. No picnic is complete without good food. When planning your menu and packing your cooler, don’t stress. Before you make an extra trip to your local farmers market or grocery store, be sure to check your pantry. You probably already have the makings for simple yet delicious meals and snacks. For example, canned fruits, vegetables and proteins – like wild-caught tuna, salmon and sardines – can help you create and elevate your picnic recipes.

Host an eco-friendly picnic. Good food and good weather help make a successful picnic, but ensuring you leave your space as you found it is equally important. To minimize waste, invest in reusable picnicware, like utensils and plates. Also consider swapping your paper napkins for cloth versions. Not only are they more environmentally friendly, but they’ll also elevate the overall look of your picnic.

No grill, no problem. As more people seek out substitutes for red meat, change up your menu and serve seafood as a delicious alternative. For example, an Albacore Bliss Bowl made with Chicken of the Sea Solid White Albacore Tuna in Water is a versatile choice that can be topped with veggies like cabbage, cucumber and carrot then drizzled with a homemade dressing. Since there’s no cooking required, you can easily prep ahead of time or even on-site. For those taking part in the day’s games and activities, try these Salmon Rollups which make perfect handheld snacks.

For more recipe inspiration while planning your next picnic reunion, visit chickenofthesea.com .

Albacore Bliss Bowl

Total time: 10 minutes
Servings: 4

• 2          cans (5 ounces each) Chicken of the Sea Solid White Albacore Tuna in Water, drained and flaked
• 2          cups cooked quinoa 
• 1/2       cup chopped purple cabbage
• 1/3       cup diced cucumber
• 1/3       cup shredded carrot
• 1/3       cup diced red pepper
• 1/3       cup diced mango
• 1/3       cup chopped green onions
• 4          tablespoons apple cider vinegar
• 2          tablespoons olive oil
• 2          tablespoons honey
• 1          tablespoon sesame oil
• 1/2       teaspoon salt
• 1/2       teaspoon freshly ground pepper
• 1          teaspoon sesame seeds or black sesame seeds

1. Divide cooked quinoa between four bowls. Top each with evenly divided tuna, cabbage, cucumber, carrots, red peppers, mango and green onions.
2. In small bowl, whisk apple cider vinegar, olive oil, honey, sesame oil, salt and pepper. Drizzle over each bowl. Garnish with sesame seeds.

Salmon Rollups

Total time: 15 minutes
Servings: 4

• 1          can (5 ounce) Chicken of the Sea Pink Salmon
• 1          package (8 ounces) cream cheese, softened
• 1/2       cup thick and chunky salsa, plus additional for dipping (optional)
• 1          cup shredded cheddar cheese
• 1          cup corn chips, crushed
• 4          flour tortillas (8 inches)
• 4          large leafy green lettuce leaves, washed and patted dry

1. In bowl, combine cream cheese and 1/2 cup salsa until light and fluffy. Stir in salmon, cheese and corn chips.
2. Spread 1/4 filling to within 1/2 inch of each tortilla edge. Arrange one lettuce leaf over filling. Roll up tortillas and wrap in plastic wrap. Refrigerate 1-3 hours.
3. To serve, remove plastic wrap, trim ends from rolls and cut each into 3-4 slices. Serve with additional salsa, if desired.

Source: Chicken of the Sea

(Family Features) During the past year, many people have missed the opportunity to travel and experience the sights, sounds and tastes of the world, but it’s easy to explore other cultures and cuisines by experimenting in the kitchen.

If you’re looking to transport your taste buds to the shores of Spain or the beaches of Greece, one of the best places to start is with the Mediterranean Diet. Renowned chef Geoffrey Zakarian recommends these tips to help home cooks elevate their dishes and easily incorporate the popular diet into everyday cooking.

Reach for Pantry Staples. There’s no single definition of the Mediterranean Diet, but it’s high in vegetables, fruits, whole grains, nuts, seeds, olive oil and seafood. By keeping your pantry stocked with canned versions of ingredients like beans and fish you can easily add them to your favorite dishes. Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates, and Tuna Aioli Dip with Balsamic Drizzle are flavorful ways to bring Mediterranean flair to your dinner table.

Add Seafood. Eating more seafood is one of the leading principles of the Mediterranean Diet. Tuna salad is one tried-and-true dish that can help incorporate fish into your menu. To make it more nutritious, opt for tuna that’s packed in extra-virgin olive oil, so you don’t have to add much mayo to the base. For example, Genova Premium Tuna provides a tasteful addition to recipes and is high in protein, a great source of omega-3s and has a uniquely rich and savory flavor that offers a taste of the Mediterranean in every bite.

Visit GenovaSeafood.com for more recipe inspiration.

Tuna Aioli Dip with Balsamic Drizzle

Prep time: 15-20 minutes
Cook time: 10-15 minutes
Servings: 4

• 6          ounces Genova Albacore Tuna in Olive Oil
• 1/4       cup balsamic vinegar
• 1          dried bay leaf
• 1          sprig fresh rosemary
• 1⁄3       cup mayonnaise
• 2          tablespoons capers, drained
• 2          anchovies
• 1/2       lemon, juice only (about 1 1/2 tablespoons)
• raw vegetables, such as carrots, celery, cucumber spears, endive leaves, sliced fennel and bell pepper strips, for dipping

1. Drain tuna, reserving 2 tablespoons oil.
2. In small saucepan, combine balsamic vinegar, bay leaf and rosemary sprig. Bring to boil and reduce until syrupy, about 1 tablespoon. Let cool slightly; discard bay leaf and rosemary sprig.
3. In blender or food processor, process tuna and reserved oil, mayonnaise, capers, anchovies and lemon juice to make smooth dip. Transfer to flat serving bowl. Drizzle with balsamic syrup. Serve with raw vegetables.

Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates 

Prep time: 20-30 minutes
Cook time: 20-25 minutes
Servings: 4

• 2          cans (5 ounces each) Genova Yellowfin Tuna in Olive Oil, drained
• 1/2       cup pine nuts
• 4          cups arugula
• 1          garlic clove 
• 2          tablespoons butter (optional)
• 1          cup grated Parmigiano-Reggiano, plus additional for garnish (optional)
• 2          lemons, zest only (optional)
• 1/2       teaspoon kosher salt 
• 1/2       teaspoon freshly ground black pepper
• 3/4       cup extra-virgin olive oil 
• 8          ounces whole-wheat orecchiette 
• 1/2       cup jarred sun-dried tomatoes in oil, chopped
• 1/2       cup dates, pitted and quartered 
• 1/4       cup kalamata olives, pitted and chopped 
• 1/4       cup dill, chopped (optional)
• 1/4       cup parsley, chopped (optional)

1. Preheat oven to 325 F.
2. On a sheet tray, toast pine nuts 8-12 minutes, or until golden. Set aside to cool.
3. Bring large pot of salted water to boil. Prepare ice water bath by filling large bowl with cold water and ice. Stir arugula into boiling water and cook until bright green and tender, about 30 seconds. Drain arugula, immediately shock in ice water and set aside to fully drain; cover with towel. 
4. In blender or food processor, add arugula; garlic; pine nuts; butter, if desired; Parmigiano-Reggiano; lemon zest, if desired; salt; and pepper. Puree on high, incorporating olive oil to desired thickness. 
5. Place pesto in bowl and cover tightly to avoid discoloring.
6. Bring large pot of salted water to boil.
7. Add pasta and return to boil, stirring occasionally. Taste pasta for doneness 2 minutes earlier than package instructions. Once cooked, drain and transfer to large bowl. Do not rinse. 
8. Add pesto gently until evenly distributed. Fold in tuna, sun-dried tomatoes, dates and olives.
9. Divide between shallow bowls and finish with additional Parmigiano-Reggiano, dill and parsley, if desired.

Source: Genova Tuna

(Family Features) Stocking up on pantry essentials is a productive practice, especially as people across the country spend more time at home. However, having all those ingredients on-hand doesn't do as much good if you aren't sure how to use them or feel as if you're constantly whipping up the same dishes.

For example, canned protein is a popular pantry item as it cuts down on prep time and holds a long shelf life while adding important nutrients to family meals. Canned seafood, in particular, is a versatile choice that can be used in a variety of easy recipes or simply eaten on its own.

An option like Chicken of the Sea Chunk Light Tuna in Water, which is 99% fat free and a good source of protein and heart-healthy omega-3s, makes for an easy and versatile addition to dishes like pasta. A 5-ounce can contains 24 grams of high-quality protein, making it a nourishing source of energy while helping to easily satisfy hunger.

Try adding some modern flair to the table with this Mediterranean Tuna Pasta, perfect for a family of four and ready in just 20 minutes. Virtually any canned seafood can be used from salmon to tuna in place of more traditional proteins used in this pasta and many other dishes.

If your family prefers to stick to tradition, Mom's Favorite Tuna Noodle Casserole provides a warm, hearty meal with a hint of nostalgia while gathering loved ones around the dinner table.

Ingredients in these recipes can be easily substituted for similar options you may already have on hand, such as another dried pasta in place of penne or carrots in lieu of peas.

Find more filling family recipes at chickenofthesea.com.

Mediterranean Tuna Pasta

Total time: 20 minutes
Servings: 4

• 1          package (16 ounces) penne pasta
• 1          can (15 ounces) chickpeas, drained
• 1          can (14 1/2 ounces) diced tomatoes with basil, garlic and oregano
• 1          medium zucchini, sliced 1/4-inch thick
• 2          tablespoons sliced ripe olives
• 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna in Water, drained
• 1/2       cup Parmesan cheese

1. Cook pasta according to package directions.
2. In large skillet, bring chickpeas, tomatoes, zucchini, olives and tuna to boil; stir constantly.
3. Reduce heat and simmer, uncovered, 5 minutes.
4. Spoon mixture over cooked pasta. Top with Parmesan cheese.

Substitution: Use any canned seafood such as salmon in place of canned tuna.

Mom's Favorite Tuna Noodle Casserole

Total time: 40 minutes
Servings: 6-7

• 2          cans (10 3/4 ounces each) cream of mushroom soup
• 1          cup milk
• 2          cups frozen peas
• 2          cans (12 ounces each) Chicken of the Sea Chunk Light Tuna in Water, drained
• 4          cups medium egg noodles, cooked
• 4          tablespoons dry breadcrumbs
• 2          tablespoons butter, melted

1. Heat oven to 400° F.
2. In bowl, stir soup and milk until smooth.
3. In 3-quart casserole dish, combine peas, tuna and noodles with soup mixture.
4. Bake 30 minutes, or until warm and bubbling; remove from oven and stir.
5. In bowl, mix breadcrumbs with melted butter; sprinkle over tuna mixture.
6. Bake 5 minutes, or until golden brown.

Substitution: Use any frozen vegetable in place of frozen peas.

Photo courtesy of Getty Images (Mediterranean Tuna Pasta)

Source:  Chicken of the Sea

(Family Features) Finding a simple solution for your family's dinner can be as easy as reaching in the pantry for ingredients like canned tuna to create Tuna-Carrot Cakes with Garlic Lemon Aioli. With less than half an hour spent in the kitchen, you can have a meal on the table in a hurry that delivers the irreplaceable nutrients of dairy. Find more family dinner ideas at milkmeansmore.org.

Watch video to see how to make this recipe!

Tuna-Carrot Cakes with Garlic Lemon Aioli

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 5 minutes
Servings: 4

Garlic Lemon Aioli:

• 3/4       cup fat-free plain Greek yogurt
• 1          tablespoon lemon juice or orange juice
• 1/4       teaspoon garlic powder
• 1/8       teaspoon salt

Tuna-Carrot Cakes:

• 3/4       cup fine corn flake crumbs, divided
• 1/3       cup fat-free plain Greek yogurt
• 1/3       cup shredded carrot
• 2          tablespoons chopped green onion
• 2          tablespoons dill pickle relish or finely chopped dill pickle
• 1          can (12 ounces) tuna in water, drained and flaked
• 2          tablespoons vegetable oil
• chopped green onion (optional)

1. To make garlic lemon aioli: In small bowl, combine yogurt, lemon juice, garlic powder and salt. Cover and refrigerate until serving time.
2. To make tuna-carrot cakes: In medium bowl, combine 1/2 cup corn flake crumbs, yogurt, carrot, onion and relish. Add tuna; mix well.
3. Place remaining corn flake crumbs on piece of wax paper. Shape tuna mixture into eight 3/4-inch thick patties. Lightly coat both sides of patties with crumbs.
4. In large nonstick skillet, heat oil over medium-high heat. Cook patties in hot oil 4-6 minutes, or until golden brown, turning once. Stir aioli. Spoon dollops on patties. Garnish with additional onion, if desired.

Source:  United Dairy of Michigan

(Family Features) From burgers to barbecued chicken, many of the best grilled foods are served with creamy condiments – often packing on calories and fat. Next time you’re ready to grill, experiment with new ways to create simple but robust flavors using fewer ingredients through simple swaps.

Rice vinegars offer a healthy alternative to condiments like mayonnaise or a creamy dressing when grilling. Keeping meals simple is easy with naturally gluten-free Nakano Rice Vinegar, which includes six or less simple ingredients with no artificial preservatives, flavors or ingredients, and no high-fructose corn syrup or MSG. The brand recently announced a clean-labeling initiative for all of its products, which now have easy-to-read labels with recognizable ingredients.

Dawn Jackson Blatner, star of ABC’s “My Diet Is Better Than Yours,” author of “Superfood Swap” and a registered dietitian and nutrition consultant for the Chicago Cubs, has created healthy dishes to heat up the grill this season.

This fall, look for organic Nakano Rice Vinegars debuting at retailers nationwide, and find more recipes at Mizkan.com.

Grilled Meatballs and Zoodles

Servings: 4

Meatballs

• 1      pound organic ground turkey or grass-fed ground beef
• 1      cup organic kale, finely chopped
• 1/2   cup crushed brown rice crackers
• 1      egg
• 1/4   teaspoon red chili pepper flakes
• 1/4   teaspoon sea salt
• non-stick cooking spray

Salad

• 4      medium zucchini
• 2      cups organic cherry tomatoes, chopped
• 1/4   cup shaved Parmesan cheese
• 1/4   cup Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 2      tablespoons extra-virgin olive oil
• sea salt, to taste
• black pepper, to taste

1. Heat grill to medium.
2. In large mixing bowl, combine ground meat, kale, crackers, egg, chili pepper flakes and salt. Use hands to form mixture into 12 balls. Refrigerate 30-60 minutes to help meatballs set.
3. Mist meatballs with non-stick cooking spray and place them on grill. Grill each side 3-4 minutes, using tongs to flip to sides that haven’t been browned yet. Meatballs should reach internal temperature of 165°F.
4. Using vegetable spiralizer, create zucchini noodles.
5. Toss zucchini with tomatoes, Parmesan, vinegar, olive oil, salt and pepper.
6. Serve each zoodle plate with three meatballs.

Nutritional information per serving: 350 calories; 20 g total fat; 6 g saturated fat; 240 mg sodium; 14 g carbs; 3 g fiber; 6 g sugar; 32 g protein.

Grilled Veggie and Ranch Bowl

Servings: 2

• 8      ounces skinless chicken breast
• 2      ears corn, shucked
• 6      asparagus spears, trimmed
• 1      organic bell pepper, seeded and cut into 4 large pieces
• 1      zucchini, cut in half lengthwise
• 1      tablespoon extra-virgin olive oil
• sea salt, to taste
• pepper, to taste
• 4      tablespoons Cashew Ranch Dressing (recipe below)

1. Heat grill to medium.
2. Season chicken breast, corn, asparagus, bell pepper and zucchini with olive oil, sea salt and pepper.
3. Grill chicken 6-7 minutes per side, internal temperature reaches 165 F. Grill corn 10-15 minutes, rotating after every pop, until corn is golden. Grill asparagus, bell pepper and zucchini 3-5 minutes per side, until tender.
4. Separate chicken, corn, asparagus, bell pepper and zucchini evenly into two bowls. Drizzle bowls with Cashew Ranch Dressing.

Note: Bowl leftovers can be refrigerated for up to four days.

Nutritional information per serving: 450 calories; 21 g total fat; 4.5 g saturated fat; 870 mg sodium; 31 g carbs; 6 g fiber; 10 g sugar; 38 g protein.

Cashew Ranch Dressing
Makes: 1 cup

• 1      cup raw, unsalted cashews
• 3/4   cup almost-boiling water
• 3      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 1      clove garlic, minced
• 1/4   teaspoon dried dill
• 1/4   teaspoon dried oregano
• 1      teaspoon sea salt
• 1      teaspoon black pepper
• 2      tablespoons finely chopped fresh chives

1. In food processor, puree cashews, water, rice vinegar, garlic, dill, oregano, salt and pepper 3-4 minutes, until creamy. For best results, drizzle water in gradually as food processor is running. Stir in chives.

Note: Leftover dressing can be refrigerated in an airtight container for up to seven days.

Nutritional information per tablespoon: 50 calories; 4 g total fat; 0.5 g saturated fat; 110 mg sodium; 3 g carbs; 1 g sugar; 2 g protein.

Tuna Stuffed Avocado

Servings: 2

• 1      ripe avocado
• 1      can (5 ounces) tuna packed in water, drained
• 1/2   cup finely diced celery
• 1/2   cup grated carrot
• 1/4   cup finely diced red onion
• 2      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 1/2   tablespoon olive oil
• 1/2   tablespoon Dijon mustard
• 1/8   teaspoon sea salt
• 1/8   teaspoon black pepper
• 16    brown rice crackers

1. Cut avocado in half, remove pit and scoop out flesh leaving thin wall of avocado. Dice avocado flesh and set shell aside for serving.
2. In small bowl, combine tuna, celery, carrot, onion, vinegar, oil, mustard, salt and pepper. Mix well. Gently stir in diced avocado.
3. Scoop mixture into avocado shells and serve with brown rice crackers.

Nutritional information per serving: 360 calories; 19 g total fat; 3 g saturated fat; 530 mg sodium; 26 g carbs; 9 g fiber; 3 g sugar; 22 g protein.

Source: Nakano Rice Vinegar