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Tuesday, May 19, 2015

HEART HEALTHY RECIPE (LUNCH): GRILLED TUNA NICOISE

·         4 cubed red potatoes (about 1¼ lbs.)
·         ½ lb. green beans, trimmed
·         1 (8-ounce tuna steak about ¾ inch thick, cut into 1 inch chunks
·         Cooking spray
·         ½ cup vertically sliced red onion
·         ½ cup chopped fresh parsley
·         1 TBSP chopped fresh or 1 tsp. dried tarragon
·         ¼ cup Nicoise olives
·         ½ cup fat-free, low sodium chicken broth
·         3 TBSP white wine vinegar
·         1 TBSP extra-virgin olive oil
·         1 TBSP Dijon mustard
·         ¼ tsp. salt
·         ¼ tsp. freshly ground black pepper
·         8 cups gourmet salad greens
·         1 cup cherry tomatoes, halved


1.      Cook the potatoes in boiling water for 6 minutes or until tender and remove with a slotted spoon
2.      Add green beans to boiling water and cook 3 minutes or until crisp-tender, then drain
3.      Prepare grill or broiler and place the fish on a grill rack or broiler pan coated with cooking pray; cook for 3 minutes on each side or until desired degree of doneness
4.      Combine potato, fish, onion, parsley, and tarragon in a large bowl
5.      Combine the broth and next 5 ingredients (broth through pepper); stir well with a whisk
6.      Pour ½ cup broth mixture over potato mixture, and toss well
7.      Divide greens, beans, and tomatoes evenly among 4 plates and top each serving with 1½ cups potato mixture and 1 tablespoon olives
8.      Drizzle 1 tablespoon of remaining broth mixture over each serving


Servings:  8
Serving size:  ¼ recipe

Nutritional Information
Calories:  229
Fat:  9 g
Saturated Fat:  0 g                TIP:               
Cholesterol:  21 mg              This makes a nice Sunday brunch
Sodium:  458 mg                   
Carbohydrate:  37 g               
Fiber:  4 g
Protein:  20 g

"The Perfect Day"
By: Nanette Cameron, RD

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