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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Grilled Tuna Niçoise with Citrus Marinade
Yield: Makes 4 servings
Ingredients:
Citrus Marinade (recipe)
1
tuna steak (about 1 pound)
2
cups fresh green beans, trimmed and halved
4
cups romaine lettuce leaves, washed and torn
8
small red potatoes, cooked and quartered
1
cup chopped seeded fresh tomato
4
cooked egg whites, chopped
1/4
cup red onion slices, halved
2
teaspoons chopped black olives
Prepared fat-free salad dressing (optional)
Preparation:
1.
Prepare Citrus Marinade; combine with tuna in large resealable food storage bag. Seal bag; turn to coat. Marinate in refrigerator 1 hour, turning occasionally.* Drain tuna; discard marinade.
*Marinate in refrigerator 1 hour for each inch of thickness.
2.
Spray cold grid of grill with nonstick cooking spray. Prepare coals for direct grilling.
3.
Place tuna on grid, 4 inches from hot coals. Grill 8 to 10 minutes or until tuna flakes easily when tested with fork, turning once during grilling. (Or, place tuna on rack of broiler pan coated with nonstick cooking spray. Broil 4 inches from heat, 8 to 10 minutes or until tuna flakes easily when tested with fork, turning once during broiling.) Slice tuna into 1/4-inch-thick slices; set aside.
4.
Place 2 cups water in large saucepan; bring to a boil over high heat. Add beans; cook 2 minutes. Drain; rinse with cold water and drain again.
5.
Place lettuce on large serving platter. Arrange tuna, beans, potatoes, tomato, egg whites and onion on lettuce. Sprinkle each serving with olives. Serve with fat-free salad dressing, if desired.
Nutritional Information:
| Serving Size: 1/4 of total recipe | |
| Sodium | 160 mg |
| Protein | 35 g |
| Fiber | 6 g |
| Carbohydrate | 45 g |
| Cholesterol | 48 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 16 % |
| Calories | 373 |
Dietary Exchange:
| Starch | 2 |
| Meat | 3 |
| Vegetable | 3 |
This recipe appears in:
French
