Grilled Tuna Nicoise Salad
This light dish is a great choice for a summer luncheon or al fresco dinner.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Servings: 4; Serving size: 1 1/2 cups salad + 1 tuna steak
3/4 lb small red potatoes, diced
1/2 lb green beans, trimmed
4 tuna steaks (4 oz each, about 3/4-in thick)
Canola oil cooking spray
4 cups (2 oz) baby spinach leaves
16 pitted kalamata olives, coarsely chopped
2 Tbsp canola oil
2 Tbsp red wine vinegar
1 Tbsp water
1/8 tsp salt
1/2 medium clove garlic, minced
1/8 tsp dried red pepper flakes
1 Tbsp chopped fresh oregano leaves or 1 tsp dried oregano leaves
- Steam potatoes and green beans 6 minutes or until just tender. Drain and rinse with cold water, shaking off excess liquid.
- While vegetables cook, combine vinaigrette ingredients in a small jar, secure with lid, and shake well to blend completely. Set aside 1/4 cup vinaigrette and brush remaining vinaigrette (1 Tbsp) over fish.
- Coat a grill pan with cooking spray and heat over medium-high heat until hot. Grill tuna over high heat 3 minutes on each side or until medium-rare or desired degree of doneness. (Do not overcook or fish will be tough.
- Divide greens equally on four serving plates. Arrange potatoes, green beans, and olives over greens. Drizzle 1 Tbsp vinaigrette evenly over each salad and top with tuna. Fresh tip Fish is always best if purchased and prepared the same day.
1 1/2 Starch
3 Lean Meat
1 1/2 Fat
Calories from Fat: 125
Total Fat: 14 g
Saturated Fat: 2.2 g
Trans Fat: 0 g
Cholesterol: 40 mg
Sodium: 28 mg
Total Carbohydrate: 26 g
Dietary Fiber: 5 g
Sugars: 2 g
Protein: 29 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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