In The Kitchen: Tuna, Chickpea, and Grain Salad - KMSP-TV

In The Kitchen: Tuna, Chickpea, and Grain Salad

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Tuna, Chickpea, and Grain Salad

Makes 1 serving

Chef: Mike Ryan (Bewiched) and Matt Bickford (Icehouse)


1 tsp balsamic vinegar

1/2 tsp fresh tarragon leaves, chopped

1/2 tsp fresh thyme leaves, chopped
1/8 tsp ground black pepper
1/3 cup quinoa, dry
2/3 cup water
1/2 tsp extra virgin olive oil

1 TBSP shallot, diced

1/2 ea garlic clove, minced
1-2.6 oz pouch yellow-fin tuna in extra-virgin olive oil*
1/4 ea red bell pepper, diced small
1/3 cup canned chickpeas, rinsed, drained
1 cup fresh spinach leaves, lightly packed           


  1. In a small bowl, combine vinegar, tarragon, thyme, and black pepper.  Set aside.
  2. Thoroughly rinse quinoa with cold water before use.  Place dry quinoa and water in a large microwave-safe dish that is large enough to allow quinoa to boil up while it cooks without overflowing.  Cover the dish loosely with a lid or plastic wrap.  Cook quinoa on high for 3 minutes, stir, and cook again for another 3 minutes on high or until the outer white ring is visible and it begins to stick together.  Let the quinoa sit, covered, for 2-3 minutes before adding the other ingredients.
  3. Meanwhile, in a small nonstick skillet over medium heat, add oil, shallot, and garlic.  Cook until shallot begins to soften and garlic begins to turn golden brown.  Add red pepper and chickpeas and cook until peppers soften slightly, about 2 minutes.  Fold in tuna to warm, remove from heat.
  4. Fluff the quinoa with a fork to separate the grains.  Stir in the tuna mixture, scraping the pan clean using a rubber scraper to incorporate the oil left in the pan.  
  5. To serve: Pour the dressing over the prepared quinoa mixture and toss together until well combined.  Serve the grain salad over spinach leaves.

TOTAL TIME: 15 minutes

TIP: To prepare the quinoa on the stove-top, rinse quinoa with water and add to 1 cup of boiling water, stir and cover with a tight fitting lid. Remove from heat and let sit for 5 minutes. Fluff quinoa with a fork.

Nutrition Notes: 550 calories; heart healthy, gluten free, dairy free, diabetes appropriate, high fiber, low cholesterol, low sodium



Spicy Eggplant and Tomato Pizza

Makes 3 servings

Chef: Mike Ryan (Bewiched) and Matt Bickford (Icehouse)

One serving of pizza is equal to 2 slices.  To store the extra servings, refrigerate in a closed container.  The preferred method of reheating the pizza slices is in the oven at 375 degrees F for about 10 minutes, or until warmed through and the crust has become crisper.

Spicy Stewed Eggplant and Tomato Sauce:
1/2 tsp extra virgin olive oil
2 TBSP yellow onion, diced small
1/2 ea garlic clove, minced
3/4 cup eggplant, trimmed, peeled, cubed small
1/2 cup canned fire-roasted diced tomatoes, with juices
1/16 tsp ground black pepper
1/2 tsp chili pepper spice blend paste
1 tsp fresh thyme leaves, chopped

To Assemble Pizza:
1 tsp extra virgin olive oil
2 cups kale, rinsed, de-stemmed, torn into bite-size pieces
1/16 tsp kosher salt (a pinch)
2 ea garlic cloves, finely minced
1 ea whole wheat thin crust pizza crust (~10 oz per pkg)
2 TBSP chili pepper spice blend paste
3/4 cup grape tomatoes, cut in half
1 ea shallot, cut into thin rings
8 ea kalamata olives, sliced thin
1/4 cup chevre cheese
1/8 tsp freshly cracked black pepper

3 cup pineapple, cubed small


  1. First, prepare the Spicy Stewed Eggplant and Tomato topping:
    1. Heat oil in a medium saucepan over medium heat.  
    2. Add the onion and garlic, cook until slightly soft, about 2-3 minutes (careful to not burn).
    3. Add the eggplant and cook an additional 5 minutes.  
    4. Once the eggplant begins to soften and stick to the bottom of the pan, stir in the tomatoes, black pepper, chili paste, and thyme.  
    5. Reduce heat to simmer and cook uncovered for 10 minutes.  
    6. Remove half of the mixture from the heat and transfer to a blender or food processor.  Blend until it is a chunky puree.  Caution when pureeing the mixture in a blender, fill the jar no more than two thirds full and process in batches.  
    7. After blending half of the mixture, add the blended amount back to the other half in the saucepan.  Alternatively, use an immersion blender to puree the mixture right in the pan (do not puree the full mixture if using an immersion blender to keep the slightly chunky texture).
  2. Next, assemble and bake the Spicy Eggplant and Tomato Pizza:
    1. Preheat oven to 425 degrees F.  
    2. In a large skillet, heat the olive oil over medium heat.  
    3. Once the oil begins to shimmer, add the kale and a pinch of salt.  Stir often for 6-8 minutes, until the greens turn bright green in color and have started to soften.  
    4. Stir in the garlic and sauté for 30 seconds-1 minute.  
    5. Remove the skillet from the heat and set aside.
    6. Spread the top side of the pizza crust with the chili paste (add more or less to taste).  Follow with the stewed eggplant and tomato mixture, spreading it out in an even layer.  Sprinkle the pizza with the shallot rings, wilted kale, and tomato halves randomly to evenly cover most of the pizza.  Sprinkle the pizza with olive slices, dollops of the chevre cheese, and fresh cracked pepper over all ingredients.
    7. Bake in oven for 8-12 minutes or until golden brown.  
  3. To serve: Serve pizza with a side of fresh pineapple.  CHEF NOTE: Try adding some diced pineapple onto the pizza for a delicious combination of spicy, salty, and sweet.


TOTAL TIME: 45 minutes

Nutrition Notes: 520 calories (per 2 pizza slices and 1 cup pineapple); vegetarian, high fiber, low cholesterol

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