|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
Citrus Marinade, (see below)
1 tuna steak - (abt 16 oz)
2 cup green beans, trimmed, halved
4 cup romaine lettuce leaves, washed, and
torn into small pieces
8 small cooked red potatoes, quartered
1 cup chopped seeded tomato
4 cooked egg whites, chopped
1/4 cup sliced red onion, halved
2 tsp chopped black olives
=== CITRUS MARINADE ===
1/2 cup fresh lime juice
1/4 cup vegetable oil
2 green onions, chopped
1 tsp dried tarragon leaves
1/4 tsp garlic powder
1/4 tsp freshly-ground black pepper
Directions
Prepare Citrus Marinade: Blend all ingredients in small bowl.
Combine marinade with tuna in large resealable plastic food storage bag.
Seal bag; turn to coat. Marinate in refrigerator 1 hour for each inch of
thickness, turning occasionally. Drain tuna; discard marinade.
To prevent sticking, spray grill with nonstick cooking spray. Prepare
coals for grilling. Place tuna on grill, 4 inches from hot coals. Grill 8
to 10 minutes or until tuna flakes easily when tested with fork, turning
once. Or, place tuna on rack of broiler pan coated with nonstick cooking
spray. Broil 4 inches from heat, 8 to 10 minutes or until tuna flakes
easily when tested with fork. Slice tuna into 1/4-inch-thick slices; set
aside.
Place 2 cups water in large saucepan; bring to a boil over high heat. Add
beans; cook 2 minutes. Drain; rinse with cold water and drain again.
Place lettuce on large serving platter. Arrange tuna, beans, potatoes,
tomato, egg whites and onion on lettuce. Sprinkle servings with olives.
Serve with low calorie salad dressing, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 3 Meat, 2 1/2 Vegetable.
Nutrition Facts: Calories 373; Calories from Fat 16%; Total Fat 7g;
Saturated Fat 1g; Protein 35g; Carbohydrates 45g; Cholesterol 48mg;
Sodium 160mg; Dietary Fiber 6g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-14-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 185 Calories; 14g Fat (63.2%
calories from fat); 5g Protein; 13g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 24mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0
Fruit; 2 1/2 Fat.
Nutr. Assoc. : 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 With Citrus Marinade Recipe brought to you by Diet Recipes To-Go
Types of dietThe Atkins’ Diet Originating way back in the 1960s, the atkins diet has been one of the most popular weight loss systems over the last few years. Having many well known film stars amongst its supporters, it supposedly allows fat reduction but still allows you to eat many of the foods you love, eg fatty meat and egg and cheese. With the atkins diet you are supposed to eat fat and protein, avoiding carbohydrates almost completely. It is often referred to as a low carb/high protein, nutrition and weight loss system. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish and, as a consequence, poultry. You also can eat shellfish, regular full fat cheese, butter and, as a consequence, olive oil. The Atkins’ Diet Theory The theory of the atkins diet is that even though our bodies use both fats and carbs to burn into carbs, it is the carbs which are burned initially. If we reduce your intake of carbs, we will burn up the fat we have stored and we will lose weight. This is the bit that is contentious, not all experts concur and some believe it can sometimes be risky. The South Beach Diet The South Beach diet is a diet plan created by Miami-based cardiologist arthur agatston which emphasizes that one should consume "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Doctor agatston developed his nutritional system for his cardiac patients, as a result of his detailed analysis of scientific data completed on other weight loss regimes. Good foods include, canadian bacon, chicken breast, fish, ricotta cheese, pistachio nuts, nonfat milk and certain vegetables, like split peas, collard greens and turnips. |