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The Recipe Instructions |
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Ingredients
=== DRESSING ===
2 tbsp red wine vinegar
2 tbsp Dijon mustard
1 1/2 tsp fresh thyme leaves
= (or 1/2 tspn crushed dried thyme)
1 tbsp chopped flat-leaf parsley
2 tbsp olive oil
2 tbsp water
=== SALAD ===
1 1/4 lb fresh tuna steak
Olive oil cooking spray, as needed
Freshly-ground black pepper, to taste
1/2 lb yellow squash, cut on diagonal
into 1/2" slices
1/2 lb young green beans, trimmed
1/2 red bell pepper - (2 oz), seeded, sliced thin
6 oz cherry tomatoes, cut in half
6 cup mixed salad greens
3 Niçoise olives, seeded, and
roughly chopped
Directions
Make the dressing in a small bowl, whisking together the vinegar, mustard,
thyme, flat leaf parsley, olive oil, and water. Whisk until well blended.
Set aside.
Light a grill or preheat the broiler.
Lightly coat the tuna and squash slices with cooking spray. Sprinkle with
pepper. Grill the tuna until medium-rare, about 2 to 3 minutes per side.
Grill the squash slices until nicely browned on both sides, about 3 to 4
minutes. Slice the tuna into thin strips.
Cook the beans in a pot of boiling water until just crisp, about 2 minutes.
Drain and refresh with running cold water. Drain again.
When ready to serve, divide the greens between 4 dinner plates. Divide the
green beans, squash, red bell pepper, and tomatoes decoratively on the
plates and top with tuna slices.
Sprinkle each with some of the chopped olive. Whisk the dressing and
drizzle over the salads. Serve at once.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Lean Protein, 2 1/2 Vegetable.
Nutrition Facts: 279 calories (32% calories from fat), 35 g protein, 10 g
total fat (1.6 g saturated fat), 13 g carbohydrate, 5 g dietary fiber, 67
mg cholesterol, 319 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"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 100 Calories; 8g Fat (62.5% calories
from fat); 3g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol;
121mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1
1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 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 Niçoise Salad Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, chives and green onion) The onion, leek and garlic family 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 precious little scientific evidence present, allyl sulphides are also believed to reduce the symptoms of colds, high blood pressure and fatigue. Foods containing allyl sulfides also help you lose weight, so should be included in your diet. Foods rich in flavonoids (inlcudes lettuce, asparagus, garden pea & thyme) The flavonoids which are present in these foods are thought by experts to have properties as anti-carcinogens. Nutritionalists looking into the nutritional effects of flavonoids believe that they could have many other benefits to our wellbeing, amongst them, anti-viral and antitumor properties. Many are also good for weight loss, so should be a part of every diet system. |