Southwest Tuna and Black Beans

Gluten Free
Dairy Free
Health score
25%
Southwest Tuna and Black Beans
25 min.
4
305kcal

Suggestions


Are you looking for a quick and delicious meal that packs a punch of flavor while being both gluten-free and dairy-free? Look no further than our Southwest Tuna and Black Beans recipe! This vibrant dish is perfect for lunch, dinner, or any time you crave a satisfying main course. With a preparation time of just 25 minutes, it’s an ideal choice for busy weeknights or a leisurely weekend meal.

Imagine the delightful combination of tender black beans and protein-rich tuna, all brought together with the zesty kick of fresh lime and the warmth of Anaheim chili. This recipe not only tantalizes your taste buds but also provides a balanced caloric breakdown, making it a nutritious option for health-conscious eaters. Each serving is packed with 305 calories, ensuring you stay energized throughout your day.

Whether you’re hosting a casual gathering or simply enjoying a quiet meal at home, this dish is sure to impress. The colorful ingredients and bold flavors will transport you straight to the sunny Southwest, making every bite a celebration of taste. So grab your frying pan and get ready to whip up a delightful meal that’s as easy to make as it is enjoyable to eat!

Ingredients

  • tablespoon vegetable oil 
  • 0.3 cup onion chopped
  •  anaheim chili green canned chopped
  •  garlic clove crushed
  • tablespoon lime zest grated
  • tablespoons juice of lime 
  • 0.8 cup tomatoes chopped
  • 30 oz black beans rinsed drained canned
  • 10 oz water-packed tuna white rinsed drained canned

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium heat. Cook onion, chili and garlic in oil about 2 minutes, stirring constantly, until onion is softened.
  2. Stir in remaining ingredients. Cook about 5 minutes, stirring occasionally, until hot.

Nutrition Facts

Calories305kcal
Protein34.72%
Fat13.91%
Carbs51.37%

Properties

Glycemic Index
31.75
Glycemic Load
0.6
Inflammation Score
-7
Nutrition Score
23.478260807369%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
1.65mg
Naringenin
0.28mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.05mg
Quercetin
2.27mg

Nutrients percent of daily need

Calories:304.52kcal
15.23%
Fat:4.76g
7.33%
Saturated Fat:0.85g
5.32%
Carbohydrates:39.57g
13.19%
Net Carbohydrates:23.83g
8.67%
Sugar:1.85g
2.05%
Cholesterol:25.51mg
8.5%
Sodium:1020.48mg
44.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.75g
53.5%
Selenium:50.99µg
72.84%
Fiber:15.74g
62.96%
Vitamin B3:8.55mg
42.75%
Folate:139.89µg
34.97%
Phosphorus:339.33mg
33.93%
Vitamin B12:1.82µg
30.36%
Iron:5.35mg
29.74%
Manganese:0.57mg
28.42%
Potassium:878.12mg
25.09%
Magnesium:95.97mg
23.99%
Copper:0.47mg
23.44%
Vitamin B1:0.34mg
22.58%
Vitamin B6:0.39mg
19.62%
Vitamin C:16.03mg
19.43%
Vitamin B2:0.32mg
19.06%
Zinc:1.7mg
11.33%
Calcium:95.7mg
9.57%
Vitamin K:8.73µg
8.31%
Vitamin A:288.26IU
5.77%
Vitamin D:0.85µg
5.67%
Vitamin B5:0.55mg
5.55%
Vitamin E:0.69mg
4.62%