A Quick, Simple, Healthy, Cheap Recipe

Because of Katrina’s MS, I’m the chief cook and bottle-washer in the family, and there are two or three chef bloggers I follow.  One is Dorie Greenspan, and yesterday she had a cheap, healthy, and quick recipe she developed for readers of Parade Magazine.  We tried it for supper (I halved the recipe), and it was great, so I’m passing it on to you.

Tuna and White Bean ‘Waldorf Salad’

Two 6-oz. cans chunk tuna, drained and flaked
Two 15-oz. cans cannellini beans, drained, rinsed, and dried
3 stalks celery, sliced
1 red apple, cored and diced
1 small red onion, finely chopped
3 Tbsp chopped cilantro
One 12-oz. pack silken tofu, drained
1/2 cup light mayonnaise
1/4 cup cider vinegar
2 tsp curry powder
Salt and pepper, to taste
Salad greens

Toss the tuna, beans, celery, apple, onion, and cilantro together in a bowl. Puree the remaining ingredients—except the greens—in a blender or food processor.  Mix the tuna salad and dressing together, season with salt and pepper, and spoon over greens.

Serves 6. Per serving: 330 calories, 31g carbs, 27g protein, 11g fat, 30mg cholesterol.

2 thoughts on “A Quick, Simple, Healthy, Cheap Recipe

  1. Dear Mr. Morgan,

    Thank you so much for your website. Following along has brought me to this recipe (which I saw in the Parade but didn’t check out personally – so this time I am writing it down to try, thank you!).

    I came online to respond to your encouragement at the end of “The Cure For Shot Nerves” in your book “Then Sings My Soul”. Though you begin the book with a song of blessing (thank you!), the very next song is what stirs my heart so! “Be Thou My Vision” plumbs the depths of our souls, doesn’t it? Praise God!

    As I belong to a class of Christian – as it turns out – “senior” ladies learning piano (for “recreational enjoyment:), your book has come up in conversation. I shared my copy (one other lady has it also, and sent away for book 2 for both of us, which I joyfully received at last week’s lesson) with our teacher, who promptly wrote out a score we could easily follow. (This is our second year together, and we three students range in age from 60 to 70+, with our teacher in the same range 😉 Since it is the Easter season, she also wrote out a score for “Christ The Lord Is Risen Today”.

    Please know how greatly blessed and appreciative we all are to have this helpful book at our ready. There is such rich history on each song, that it is quite a unique publication. May God continue to bless you as you know, love and serve Him, Mr. Morgan.

    Grace to you always, and most gratefully,

    Linda M. Smith

    1. Thank you, Linda. I hope you’ll subscribe to my journal and that will be a blessing to you. Keeping the music for the Lord going strong!

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