Healthy Recipes

Fresh Greens with Grilled Tuna and Orange-Ginger Vinaigrette

This recipe serves:  4

For the orange-ginger vinaigrette:
2 tablespoons orange marmalade
2 tablespoons white wine vinegar
1 tablespoon finely grated, fresh ginger root
1 1/2 tablespoons olive oil
1 tablespoon reduced-sodium soy sauce
salt to taste
freshly ground black pepper

For the grilled tuna:
4 tuna steaks, about 4 to 5 ounces each
nonstick cooking spray

For the green salad:
8 cups green leaf lettuce, washed and torn into bite-sized pieces
1/2 cup thinly sliced, sweet onion


For the orange-ginger vinaigrette:
1. Place the marmalade, vinegar and ginger in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil and soy sauce. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the grilled tuna:
1. Spray the grill grate with nonstick cooking spray and then preheat the grill to medium-high.

2. Season the tuna steaks with salt and pepper.

3. Grill the tuna on both sides until it is cooked through, about 4 to 5 minutes per side, depending on the thickness of the tuna steaks.
(The tuna can be grilled in advance and stored in the refrigerator for up to 3 days.)

For the green salad:
1. Slice the tuna into strips and place them in a mixing bowl. Add the onion slices and half of the vinaigrette.

2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the tuna and onion mixture on top.

Serving Size: 1 tuna fillet with salad

Number of Servings: 4

Per Serving
Calories	249	Carbohydrate	9 g
Fat	11 g	Fiber	3 g
Protein	28 g	Saturated Fat	2 g
Sodium	294 mg

 

Chicken Dijon

This recipe serves: 4

1 tablespoon olive oil
1/2 onion, finely chopped
1 clove garlic, crushed
4 chicken breasts, boneless, skinless, (about 4 ounces each), cut into 1-inch strips
1 dash salt
1 dash black pepper
1/2 cup low-sodium chicken broth
2 teaspoons Dijon mustard



1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.

2. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes.

3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.

4. Serve with Skinny Mashed Potatoes or Rice Pilaf .

Serving Size: 1 chicken breast

Number of Servings: 4

Per Serving
Calories	168	Carbohydrate	2 g
Fat	5 g	Fiber	0 g
Protein	27 g	Saturated Fat	1 g
Sodium	154 mg

 

Hummus Veggie Wrap

 

 

 

This recipe serves 2

 

 

Ingredients

 

 

2 Fat Free 10-inch tortillas

 

4 Tbsp softened cream cheese

 

4 Tbsp pureed garbanzo beans ( aka Hummus)

 

1 small tomato, chopped

 

1 green onion, chopped

 

½ cup shredded leaf lettuce

 

2 Tbsp fresh Italian parsley

 

2 Tbsp salsa of choice

 

 

Cooking Instructions

 

 

Spread the cream cheese over one tortilla, placing the second tortilla on top of the cream cheese.  Spread the hummus on top of the second tortilla.  Sprinkle with the chopped tomatoes, onions, lettuce, parsley and salsa.  Roll up tortilla and wrap tightly with plastic wrap.  Chill to firm up the cream cheese.  Slice in half, making 2 5-inch wraps.  Remove plastic and serve.

 

 

Nutrition Information

 

 

Recipe serves 2

 

 

Calories           287

 

Fat                   4g

 

Cholesterol      5mg

 

Protein             17g

 

Sodium            937mg

 

Carbohydrates 47g