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Recipes
Moroccan Tuna Steaks with Herb Salsa
Healthy and delicious, this is sure to please even the pickiest eater. If you can't get fresh tuna steaks, substitute drained, canned tuna and serve this recipe as a cold dish.
From Quick & Easy Diabetic Recipes for One, by Kathleen Stanley, CDE, RD, LD, MSEd, BC-ADM, and Connie C. Crawley, MS, RD, LD© 1999. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at http://store.diabetes.org.
Serves: 1
Prep time: 15 minutes
Ingredients
5 oz tuna steak
1/2 tsp extra-virgin olive oil
1 small lemon, peeled,seeded, pith removed and chopped
1 Tbsp chopped green onion
1 Tbsp cilantro, fresh chopped
1 Tbsp chopped fresh parsley
3 Tbsp orange juice, unsweetened
1/8 tsp salt
1 tsp extra-virgin olive oil
2 tsp sugar
Preparation
- Set the oven to broil. Lightly coat the tuna steak with the olive oil and broil for about 3-5 minutes on each side, until the flesh is cooked through and flakes easily with a fork.
- Combine the remaining ingredients, pour the salsa over the tuna, and serve. The extra salsa may be stored or 2-3 days, covered, in the refrigerator. It tastes great on broiled or baked chicken, too!
Nutrition Information
Exchanges/Choices
2 Carbohydrate
4 Lean Meat
Total Calories: 347
Calories from Fat: 123
Total Fat: 14 g
Saturated Fat: 3 g
Cholesterol: 52 mg
Sodium: 339 mg
Total Carbohydrate: 28 g
Dietary Fiber: 5 g
Sugars: 11 g
Protein: 33 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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