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