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Tuna and Caramelized Onion Tart – A Savory with Gruyère Cheese Weight Loss Recipe

Last Updated on November 23, 2024 by Arif Chowdhury

Finding the perfect balance between delicious and healthy can sometimes feel like an uphill battle.

But what if I told you there’s a dish that brings together the richness of Gruyère cheese, the umami of tuna, and the sweet depth of caramelized onions—all within a flaky, satisfying crust?

Enter the Tuna and Caramelized Onion Tart, a savory delight that’s not only a feast for the senses but also a smart choice for your waistline. Whether you’re meal prepping for the week or hosting a cozy dinner, this tart is a winner.

Let’s dive into the details!

Why Choose Tuna?

Tuna is often hailed as a superfood, and for good reason. This versatile fish is packed with nutrients that support a healthy lifestyle.

Did you know that a 3-ounce serving of canned tuna contains about 22 grams of protein? That’s a fantastic way to get your protein fix without loading up on calories.

Plus, tuna is rich in omega-3 fatty acids, which are known to promote heart health and reduce inflammation. Including tuna in your diet can be a smart move, especially if you’re looking to shed a few pounds.

The Sweetness of Caramelized Onions

Now, let’s talk about caramelized onions. These little flavor bombs transform any dish with their sweet, rich taste.

When cooked slowly over low heat, the natural sugars in onions break down, creating a deep, complex flavor that elevates your tart. Interestingly, onions are also low in calories and high in fiber, making them a great addition to any weight loss recipe.

In fact, just one medium onion contains about 44 calories and 1.9 grams of fiber!

Gruyère Cheese: The Creamy Touch

No savory tart would be complete without cheese, and Gruyère is the star of this show. Known for its nutty and slightly sweet flavor, Gruyère melts beautifully, adding a creamy texture to your tart.

While cheese can be calorie-dense, using it in moderation allows you to enjoy its goodness without overindulging.

A quarter-cup serving of Gruyère cheese contributes about 110 calories and provides calcium and protein—making it a smart choice for your savory tart.

The Perfect Crust

The crust of your tart is equally important. A flaky, buttery crust can elevate your dish from good to outstanding.

For those watching their calories, we’ll provide a lighter alternative using whole wheat flour, which offers more fiber and nutrients compared to traditional white flour. Whole grains can help keep you feeling full longer, which is beneficial for weight loss.

Recipe: Tuna and Caramelized Onion Tart

Now that we’ve explored the ingredients, let’s get to the exciting part: the recipe! This Tuna and Caramelized Onion Tart is easy to make and perfect for a variety of occasions.

Follow these steps, and you’ll have a savory dish that everyone will love.

Ingredients

For the Crust:

  • 1 ½ cups whole wheat flour
  • ½ teaspoon salt
  • ½ cup unsalted butter, cold and cubed
  • 4-6 tablespoons ice water

For the Filling:

  • 2 large onions, thinly sliced
  • 2 tablespoons olive oil
  • 1 can (5 oz) tuna, drained and flaked
  • 1 cup Gruyère cheese, shredded
  • 3 large eggs
  • ½ cup milk (or a dairy-free alternative)
  • Salt and pepper to taste
  • Fresh herbs (like thyme or parsley) for garnish (optional)

Instructions

Step 1: Prepare the Crust

  • Mix the Dry Ingredients: In a large bowl, combine the whole wheat flour and salt.
  • Add the Butter: Using a pastry cutter or your fingers, work the cold butter into the flour until the mixture resembles coarse crumbs.
  • Add Ice Water: Gradually add ice water, one tablespoon at a time, mixing until the dough comes together. It should be moist but not sticky.
  • Chill the Dough: Form the dough into a disc, wrap it in plastic wrap, and chill in the refrigerator for at least 30 minutes.

Step 2: Caramelize the Onions

  • Heat the Olive Oil: In a large skillet over medium heat, add the olive oil.
  • Cook the Onions: Add the sliced onions and cook, stirring occasionally, until they are soft and golden brown, about 20-25 minutes. Patience is key here; you want that sweet, caramelized flavor!

Step 3: Assemble the Tart

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Roll Out the Dough: On a floured surface, roll out the chilled dough to fit your tart pan. Press it into the pan and trim any excess.
  • Layer the Ingredients: Spread the caramelized onions evenly over the crust. Top with flaked tuna and sprinkle the Gruyère cheese on top.
  • Prepare the Egg Mixture: In a bowl, whisk together the eggs, milk, salt, and pepper. Pour this mixture over the tart, ensuring everything is evenly coated.

Step 4: Bake the Tart

  • Bake: Place the tart in the oven and bake for 30-35 minutes, or until the top is golden and set.
  • Cool and Serve: Allow the tart to cool for a few minutes before slicing. Garnish with fresh herbs if desired.

Nutritional Information

This Tuna and Caramelized Onion Tart is not just delicious but also nutritious! Each serving (1/8 of the tart) contains approximately:

  • Calories: 290
  • Protein: 16g
  • Fat: 17g
  • Carbohydrates: 21g
  • Fiber: 3g

Tips for Success

  • Customize Your Tart: Feel free to experiment with other fillings like spinach or mushrooms. This tart is versatile!
  • Make It Ahead: You can prepare the crust and caramelized onions a day in advance, making your cooking process smoother.
  • Serve with a Salad: Pair your tart with a fresh green salad for a balanced meal that’s both filling and satisfying.

A Savory Dish for All Occasions

The Tuna and Caramelized Onion Tart is more than just a recipe; it’s a delightful way to enjoy wholesome ingredients while keeping your meals exciting.

With the combination of protein-packed tuna, the sweetness of caramelized onions, and the creamy goodness of Gruyère cheese, this tart serves as a satisfying meal that won’t derail your weight loss goals.

So gather your family or friends, whip up this savory dish, and savor every bite. Healthy eating can be delicious!