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Diabetes quick fix: Hot glazed tuna steak with pecan spinach salad

By Linda Gassenheimer • May 1, 2019 at 7:00 AM

Fresh tuna steaks get a pleasing jolt from horseradish. It takes only minutes to make. Meaty and delicious, tuna steaks can dry out easily and need to be carefully cooked. It’s best to undercook a little. The tuna will continue to cook in its own heat when removed from the stove.

Finish this quick meal with a salad of washed, ready-to-eat spinach topped with grated carrots and pecans.

Helpful Hints:

— Shredded carrots, sometimes called matchstick carrots are available in the produce section of the market.

— If baby spinach is not available, use regular spinach and tear into bite-size pieces.

Countdown:

— Make salad.

— Make tuna.

Shopping List:

To buy: 3/4 pound fresh tuna steak, 1 jar orange marmalade, 1 jar Dijon mustard, 1 small bottle hot pepper sauce, 1 small package unsalted broken pecans, 1 bag washed, ready-to-eat baby spinach and 1 bag shredded carrots.

Staples: olive oil, reduced-fat vinaigrette dressing*, salt and black peppercorns.

*Look for reduced-fat vinaigrette or oil and vinegar dressing containing per tablespoon: 11 calories, 1 g fat, 4 mg sodium.

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HOT GLAZED TUNA STEAK

2 1/2 tablespoons orange marmalade

1/2 tablespoon Dijon mustard

Several drops hot pepper sauce

3/4 pound fresh tuna steak

1 teaspoon olive oil

Salt and freshly ground black pepper

Mix together marmalade and mustard. Add a few drops hot pepper sauce. Set aside. Heat oil in a medium-size nonstick skillet over medium-high heat. Sear tuna for 2 minutes. Turn and salt and pepper cooked side. Sear second side 2 minute for a 1/2-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to individual dinner plates. Add marmalade mixture to skillet and sauté 30 seconds or until marmalade melts, scraping up any brown bits in the pan. Spoon sauce over tuna. Divide between 2 dinner plates.

Yield 2 servings.

Per serving: 276 calories, 36 calories from fat, 4 g total fat, 0.7 g saturated fat, 2 g monounsaturated fat, 78 mg cholesterol, 114 mg sodium, 17.7 g carbohydrate, 0.1 g dietary fiber, 0 g sugars, 40.1 g protein

Exchanges: 1 carbohydrate, 5 lean meat

PECAN SPINACH SALAD

5 cups washed, ready-to-eat baby spinach (about 5 ounces)

2 cups shredded carrots (about 3 ounces)

1/2 cup broken unsalted pecans (1 3/4-ounces)

2 tablespoons reduced-fat vinaigrette dressing*

Salt and freshly ground black pepper

Place spinach on individual dinner plates. Spoon carrots and pecans onto spinach. Add dressing and toss well. Season with salt and freshly ground black pepper to taste.

2 servings.

Per serving: 245 calories, 175 calories from fat, 19.4 g total fat, 1.7 g saturated fat, 10.5 g monounsaturated fat, 1 mg cholesterol, 140 mg sodium, 17.4 g carbohydrate, 7.2 g dietary fiber, 7.2 g sugars, 5.5 g protein

Exchanges: 1/2 carbohydrate, 2 vegetable, 3 1/2 fat

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(From “Fast and Flavorful Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)

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©2019 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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