yeahright
Well-known member
TUNA SALAD FOR GROWN-UPS
You'll need:
2 fresh yellowfin or ahi tuna fillets, 3–4 oz each
4 c chopped romaine lettuce
1 3/4 c grape tomatoes
1/3 c whole pitted black or kalamata olives
Plus: Salt and pepper; 1/4 c chopped roasted red pepper
Dressing: 2 Tbsp olive oil; 2 Tbsp lemon juice; 1 Tbsp grainy Dijon mustard; 1/4 tsp dried thyme; 1 clove garlic, crushed
How to make it:
1. Sear the tuna in a nonstick skillet on m-edium-high heat (1 minute per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the tuna from the skillet and set aside.
2. In a large bowl, toss together the lettuce, tomatoes, olives, and roasted red pepper.
3. In a small bowl, stir together the olive oil, lemon juice, mustard, thyme, and garlic until well blended. No whisk? Just use a fork.
4. Cut the tuna into -inch-thick slices. (Yes, it should be raw inside.) Divide the salad onto two plates and top with the tuna and dressing.
Eat with: A microwaved potato with 1 Tbsp low-fat sour cream
Makes 2 servings
Per serving, including potato:
647 calories, 46 g protein, 66 g carbohydrates, 20 g fat (4 g saturated), 7 g fiber, 1,383 mg sodium
You'll need:
2 fresh yellowfin or ahi tuna fillets, 3–4 oz each
4 c chopped romaine lettuce
1 3/4 c grape tomatoes
1/3 c whole pitted black or kalamata olives
Plus: Salt and pepper; 1/4 c chopped roasted red pepper
Dressing: 2 Tbsp olive oil; 2 Tbsp lemon juice; 1 Tbsp grainy Dijon mustard; 1/4 tsp dried thyme; 1 clove garlic, crushed
How to make it:
1. Sear the tuna in a nonstick skillet on m-edium-high heat (1 minute per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the tuna from the skillet and set aside.
2. In a large bowl, toss together the lettuce, tomatoes, olives, and roasted red pepper.
3. In a small bowl, stir together the olive oil, lemon juice, mustard, thyme, and garlic until well blended. No whisk? Just use a fork.
4. Cut the tuna into -inch-thick slices. (Yes, it should be raw inside.) Divide the salad onto two plates and top with the tuna and dressing.
Eat with: A microwaved potato with 1 Tbsp low-fat sour cream
Makes 2 servings
Per serving, including potato:
647 calories, 46 g protein, 66 g carbohydrates, 20 g fat (4 g saturated), 7 g fiber, 1,383 mg sodium
