These fresh tuna steaks slathered in a sweet and hot sauce take minutes to make. Meaty and delicious, tuna steaks can dry out easily and need to be carefully cooked. It's best to undercook a little. The tuna will continue to cook in its own heat when removed from the stove.
Hot Glazed Tuna Steak
2 1/2 tablespoons orange marmalade
1/2 tablespoon Dijon mustard
Several drops hot pepper sauce
3/4 pound fresh tuna steak
1 teaspoon olive oil
Salt and ground black pepper
Mix together marmalade and mustard. Add a few drops hot pepper sauce. Set aside.
Heat oil in a medium skillet over medium-high heat. Sear tuna for 2 minutes. Turn and salt and pepper cooked side. Sear second side 2 minutes for a 1/2-inch-thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to individual dinner plates. Add marmalade mixture to skillet and saute 30 seconds or until marmalade melts, scraping up any brown bits in the pan. Spoon sauce over tuna. Divide between 2 dinner plates.
Makes 2 servings.
Nutrition information: Each serving contains approximately 276 calories, 40 g protein, 4 g fat, 18 g carbohydrate, 78 mg cholesterol, 114 mg sodium and no fiber.
Carbohydrate choices: 1.
Pecan Spinach Salad
5 cups baby spinach
2 cups shredded carrots
1/2 cup broken unsalted pecans
2 tablespoons reduced-fat vinaigrette dressing
Salt and ground black pepper
Place spinach on individual dinner plates. Spoon carrots and pecans onto spinach. Add dressing and toss well. Season with salt and pepper to taste.
Makes 2 servings.
Nutrition information: Each serving contains approximately 245 calories, 5 g protein, 19 g fat, 17 g carbohydrate, 1 mg cholesterol, 140 mg sodium and 7 g fiber.
Carbohydrate choices: 1.
Recipes from Mix 'n' Match Meals in Minutes for People with Diabetes by Linda Gassenheimer, published by the American Diabetes Association
Food on 09/03/2014