• Fresh Tuna Salad with tropical fruits
• Blueberry Beff Burger
• Wild Alaska Salmon Burger
• Turkey Pear

 

Ingredients:

• 3 tablespoons frozen pineapple juice concentrate
• 1/4 cup water
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon freshly ground pepper
• 1 pound tuna steak, (about 1 inch thick) (see Note)
• Pineapple-Mint Vinaigrette, (recipe follows)
• 2 teaspoons extra-virgin olive oil
• 4 cups mixed salad greens
• 1 small head radicchio, cored and shredded (about 2 cups)
• 1 ripe mango, (about 12 ounces), peeled, pitted and sliced
• 2 kiwis, peeled and cut into 8 pieces each

Instructions:
Whisk pineapple juice concentrate, water, soy sauce, honey and pepper in a small bowl. Place tuna steak in a shallow pan. Pour the marinade over the tuna; turn to coat. Cover and marinate in the refrigerator for 45 minutes, turning twice.
Meanwhile, make Pineapple-Mint Vinaigrette.
Heat oil in a large skillet over medium heat. Add tuna; cook until browned and just opaque in the center, 4 to 6 minutes per side. Transfer tuna to a cutting board; let stand for 5 minutes.
Meanwhile, combine greens, radicchio, mango and kiwis in a large bowl. Pour on 1/3 cup of the vinaigrette and toss to coat. Divide salad among 4 plates.
Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.
Tips & Notes
Make Ahead Tip: The greens and fruit can be tossed together (without the dressing) and stored under a barely moistened paper towel in the refrigerator for up to 3 hours.
Note: If you prefer your tuna medium-rare, as it is often served in restaurants, use sushi-grade (or sashimi) tuna, if you can find it, and cook it for about 3 minutes per side.
Makes 4 servings

This Is A Low Calorie, Low Carb, Low Cholesterol, Low Sodium And Diabetic AppropriateRecipe.
Nutritional information per serving: 200 calories; 9 g fat (4 g sat, 4 g mono); 55 mg cholesterol; 9 g carbohydrates; 19 g protein; 1 g fiber; 343 mg sodium; 343 mg potassium.
1/2 Carbohydrate Serving
Ingredients:

• 2 slices whole-wheat country bread, crusts removed, torn into pieces
• 1/3 cup fresh or frozen and thawed blueberries
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 2 cloves garlic, minced
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 12 ounces 90%-lean ground beef
  
  Instructions:

Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. (No need to wash the work bowl.)
Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter.
Meanwhile, preheat broiler or heat an indoor or outdoor grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. An instant-read thermometer inserted in the center should register 160°F. Serve immediately, with or without rolls and toppings.
Makes 4 servings
Jose Fuentes/CSCS/CPT/MS
Certified WMI
Certified Sports Nutritionist

 

 

1 14-3/4 oz. can wild Alaska salmon
2 Tbsp lemon juice
1-1/2 Tbsp Dijon mustard
1/4 cup bread crumbs, dried
1/2 cup green onions, sliced
2 omega-3 enriched eggs



Instructions:


Drain and flake the salmon. Combine the lemon juice and mustard. Blend the flaked
salmon with [he bread crumbs, green onions and lemon juice-mustard mixture. Mix
in the eggs until well blended. Form the mixture into four patties (chilling in the
fridge for an hour will help them hold their shape) and cook on a lightly oiled grill or
saute in a skillet until golden brown on both sides. Serve each burger on a whole
wheat bun with lettuce, tomato slices and condiments as desired.

Serves four.

TURKEY PEAR

12.80 tbsp vinegar

0.46 med pear

3.72 oz turkey, breast

0.51 tbsp oil, olive

7.68 tbsp sauce, soy,

Directions:

Prepare turkey. Trim turkey of any visible fat. Cut turkey in to 1/4"
strips. Preheat sautee pan on high heat for 1 to 2 minutes. Add olive
oil and swirl to coat. Add turkey to hot sautee pan and sprinkle with
salt and pepper. Sautee for 2 minutes. Reduce heat to medium high.
Prepare dressing, mix oil, soy sauce, vinegar and herbal
seasonings. Chop pear to desire texture. Add dressing.

Nutritional Information:
Calories: 391,
Fat: 8 grams,
Carbs: 23 grams,
Protein, 47 grams