Helpful Hints:
— Any type of white bean can be used. Navy or Great Northern are fine.
— Use fresh oregano, if available. It will give extra flavor to the salad.
— Any type of lettuce can be used for the tuna dish.
Countdown:
— Make Tuna and Bean Salad.
— Make Zucchini and Tomato Salad.
Shopping List:
To buy: 1 16-ounce can reduced-sodium small white beans, cannellini or navy, 3/4 pound fresh tuna steaks, 1 bottle dried oregano, 1 bottle reduced-fat olive oil and balsamic vinegar dressing, 1 medium onion, 1 bunch parsley, 1 medium zucchini, 2 medium tomatoes and 1 head red leaf lettuce.
Staples: olive oil, olive oil spray, salt and black peppercorns.
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TUSCAN TUNA AND BEAN SALAD
Recipe by Linda Gassenheimer
Olive oil spray
3/4 pound fresh tuna steaks
Salt and freshly ground black pepper
2 cups drained reduced-sodium cannellini or navy beans
1/2 cup sliced onion
1/4 cup reduced-fat olive oil and balsamic vinegar dressing
1/2 cup chopped fresh parsley, divided
1/2 head red leaf lettuce, washed and dried (about 5 cups)
Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add tuna and sear for 2 minutes. Turn and sprinkle salt and pepper to taste on the 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 a cutting board and cu into 1-inch pieces. Rinse and drain the beans. Place in a serving bowl and add the onion. Add dressing, tuna and half the parsley. Gently toss without breaking the beans. Divide the lettuce leaves between two dinner plates and spoon the salad over the leaves. Sprinkle remaining parsley on top.
Yield 2 servings.
Per serving: 540 calories (8 percent from fat), 5 g fat (0.9 g saturated, 1 g monounsaturated), 80 mg cholesterol, 61.2 g protein, 63.2 g carbohydrates, 15.8 g fiber, 92 mg sodium.
ZUCCHINI AND TOMATO SALAD
Recipe by Linda Gassenheimer
1 medium zucchini, about 1 1/2 cups, cubed
2 medium tomatoes, about 2 cups, cubed
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
Cut the zucchini into 1-inch pieces. Place in a microwave-safe bowl and microwave on high 1 minute. Cut tomatoes into 1-inch cubes. Place in bowl with zucchini. Add olive oil to the bowl and toss well. Sprinkle with oregano and salt and pepper to taste. Toss again.
Yield 2 servings.
Per serving: 108 calories (62 percent from fat), 7.4 g fat (1.1 g saturated, 3.3 g monounsaturated), no cholesterol, 2.7 g protein, 9.9 g carbohydrates, 3.2 g fiber, 17 mg sodium.
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Linda Gassenheimer is an author of over 30 cookbooks. Her newest is "The 12-Week Diabetes Cookbook." Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.
About the Author