Courtesy of CanolaInfo
4Servings•10 Min.Prep Time•12 Min.Cook Time•
原料：
Salad:
3/4 lb. small red potatoes (350 g)
1/2 lb. green beans, trimmed (250 g)
4 tuna steaks(4 oz./25 g each, about 3/4-in. thick)
canola oil cooking spray
4 c. (2 oz./57 g) baby spinach leaves
16 pitted Kalamata olives, coarsely chopped
-
Vinaigrette:
2 Tbsp. canola oil (30 mL)
1 Tbsp. water (15 mL)
2 Tbsp. red wine vinegar (30 mL)
1/8 tsp. salt (.5 mL)
1/2 medium clove garlic, minced
1/8 tsp. dried red pepper flakes (.5 mL)
1 Tbsp. chopped fresh oregano leaves or 1 tsp. (5 mL) dried oregano leaves (15 mL)
说明：
- Steam potatoes and green beans 6 min. or just until 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 c. (60 ml) vinaigrette and brush remaining vinaigrette (1 Tbsp./15 mL) over fish.
- Coat a grill pan with canola oil cooking spray and heat over medium-high heat until hot. Grill tuna over high heat 3 min. 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. (15 mL) vinaigrette evenly over each salad and top with tuna.
Serving size: 1 1/2 c. and 1 tuna steak
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
营养：
| 成分 | 数值 |
|---|
| Calories | 345 |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Cholesterol | 40mg |
| Total Carbs | 26g |
| Fiber | 5g |
| Protein | 29g |
| Sodium | 280mg |