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The Recipe Instructions |
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Ingredients
=== WHITE BEANS ===
Olive oil cooking spray, as needed
1 small onion, chopped
1 large garlic clove, minced
1 can cannellini beans - (15 oz), rinsed, drained
1 tsp chopped fresh rosemary
1/4 cup dry white wine
1/2 cup water
1/4 cup chopped flat-leaf parsley
Freshly-ground black pepper, to taste
=== GRILLED TUNA ===
1 1/4 lb fresh tuna steaks, 1" thick
Olive oil cooking spray, as needed
Freshly-ground black pepper, to taste
Good-quality chili powder, to taste
Juice of 1 lime
4 98% fat-free flour tortillas - (8"
1 cup mixed greens
Mango Salsa, (see recipe)
Directions
To make the beans: Lightly coat a nonstick pot with cooking spray. Add
the onion and garlic; cook over medium heat for 4 minutes until onion
wilts.
Add the beans, rosemary, wine, and water. Bring to a simmer and cook,
stirring every so often until very thick, about 30 minutes. Stir in
parsley and pepper. Set aside.
Light a grill or preheat the broiler.
Lightly coat the tuna with cooking spray. Press ground pepper into the
fish and sprinkle with chili powder to taste.
Grill the tuna until is rare to medium-rare, about 2 to 3 minutes per side.
Remove from the grill and sprinkle with lime juice. Allow the steak to
cool for 2 minutes before slicing thin.
When ready to serve, place a tortilla in the bottom of each of 6 shallow
soup bowls. Top each with 1/4 cup of the lettuce. Add 2 tablespoons white
beans and 1/4 of the tuna and salsa. Serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Very Lean Protein, 2 1/2 Carbohydrate
(Bread/Starch).
Nutrition Facts: 342 calories (5% calories from fat), 39 g protein, 2 g
total fat (0.3 g saturated fat), 38 g carbohydrates, 5 g dietary fiber, 62
mg cholesterol, 559 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 25 Calories; trace Fat (4.1%
calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Grilled Tuna Fajitas With White Beans And Mango Salsa Recipe brought to you by Diet Recipes To-Go
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The Glycaemic Index Diet
The gi (or glycaemic index) weight loss program is linked to the glycaemic index, a list showing food types and a score illustrating the ease that the glucose of the food type gets converted to glucose in your bloodstream. The claim is that slow release food types (ie those foods with a low Gi number), suppress your appetite for longer and help you to take in less food without being miserabl;e. It is also very efficient for individuals with diabetes, as the low GI foods are helpful in reducing rises in glucose secretion. Foods containing allyl sulfides ( includes eschalot, leeks and spring onions) The onion and garlic family of foods is rich in allyl sulphides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Even though there is little definitive proof obtainable, allyl sulfides are also thought by many researchers to aid in antiinflammatory effect, sterilization and physical exhaustion. Foods containing allyl sulfides also help you lose weight, so should be a part of every weight loss program. |