High Protein, Low GI, Bold Flavor by Dr. Jennie Brand-Miller

Author:Dr. Jennie Brand-Miller
Language: eng
Format: epub
Publisher: The Experiment
Published: 2010-03-14T16:00:00+00:00

539 calories; 39 g protein; 26 g carb; 33 g fat; 4 g saturated fat; 126 mg cholesterol; 7 g fiber; 678 mg sodium

Lemon and Herb-Crusted Tuna with Baby Green Beans

Tuna is an excellent source of high-quality protein and omega-3 fats, and is delicious with the bright taste of fresh herbs, olives, and apple balsamic dressing.

* * *

SERVES 4

Prep time: 15 minutes

Cooking time: 10 minutes

APPLE BALSAMIC DRESSING

2 tablespoons apple balsamic vinegar, or 1 tablespoon each balsamic vinegar and apple juice concentrate

2 tablespoons olive oil or lemon olive oil

2 tablespoons lemon juice

¼ cup grated lemon zest

½ cup finely chopped flat-leaf parsley

½ cup finely chopped basil

1 teaspoon each freshly ground black pepper and flaky sea salt

Four 7-ounce tuna fillets (about 1 inch thick)

Lemon olive oil, for brushing

5 ounces baby green beans, topped not tailed

20 kalamata olives, pitted

9 cups baby spinach or arugula

12 cherry tomatoes, cut in half

2 cucumbers, seeded and sliced

To make the dressing, place all the ingredients in a glass jar with a lid and shake well.

Combine the lemon zest, parsley, basil, salt, and pepper, then press the mixture onto the tuna steaks.

Heat a nonstick frying pan over high heat. When hot, brush with oil, then add the steaks. Reduce the heat to medium and cook for 1 to 2 minutes on each side.

Lightly steam the beans, then plunge into cold water to refresh and stop the cooking process. Drain and set aside.

Remove the tuna from the pan and place on a cutting board. Cut into ½-inch slices.

Heat the same frying pan over medium-high heat and add the olives. Flatten with a spatula then pour in the dressing and cook gently for 1 to 2 minutes.

To serve, place the spinach on a large platter and scatter the beans, tomato halves, tuna, and cucumbers over the top. Pour the warm dressing and olives over the salad.

418 calories; 50 g protein; 19 g carb; 16 g fat; 2 g saturated fat; 89 mg cholesterol; 7 g fiber; 400 mg sodium

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