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Warm Blackened Tuna Salad


Warm Blackened Tuna Salad

Warm Blackened Tuna Salad

Heart-healthy tuna served on a bed of fresh, raw vegetables is a nutritional combo that's hard to beat. All cabbage is good for you, but red cabbage has additional antioxidant properties.

Yield

Makes 4 servings

Ingredients

5 cups torn romaine lettuce
2 cups coarsely shredded red cabbage
2 medium yellow or green bell peppers, cut into strips
1-1/2 cups sliced zucchini
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon ground red pepper
1/2 teaspoon dried thyme
3/4 pound fresh or thawed frozen tuna steaks, cut 1 inch thick
1/3 cup water
3/4 cup onion slices
2 tablespoons balsamic vinegar
1-1/2 teaspoons Dijon mustard
1 teaspoon canola or vegetable oil
1/2 teaspoon chicken bouillon granules

Preparation

  1. Preheat broiler. Spray broiler pan with nonstick cooking spray. Combine romaine, cabbage, bell peppers and zucchini in large bowl; set aside.
  2. Combine onion powder, garlic powder, black pepper, ground red pepper and thyme in small bowl. Rub spice mixture onto both sides of tuna. Place tuna on broiler pan. Broil 4 inches from heat about 10 minutes or until of desired degree of doneness, turning halfway through broiling time. Cover and set aside.
  3. For dressing, bring water to a boil in small saucepan over high heat. Add onion slices; reduce heat to medium-low. Simmer, covered, 4 to 5 minutes or until onion is tender. Add vinegar, mustard, oil and bouillon granules; cook and stir until heated through.
  4. Place romaine mixture on 4 salad plates; slice tuna and arrange on top. Drizzle with dressing. Serve warm.

Nutritional Information

Serving Size: 1/4 of total recipe
Fiber 4 g
Carbohydrate 13 g
Cholesterol 32 mg
Saturated Fat 1 g
Total Fat 6 g
Calories from Fat 27 %
Calories 196
Protein 23 g
Sodium 185 mg

Dietary Exchange

Meat 2-1/2
Vegetable 2-1/2

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