Featured Recipe: Hot Glazed Tuna Steak with Pecan Spinach Salad


Copyright Linda Gassenheimer

From: Fast and Flavorful Great Diabetes Meals from Market to Table
Published by the American Diabetes Association

People with diabetes don’t have to face a lifestyle of steamed vegetables and broiled fish. These meals are packed with flavor that can be made in minutes. Here’s my secret. I let the supermarket do most of my preparation. The book helps you pick up ingredients at the market that you can take home and assemble in minutes.

My second secret is simple recipes with a variety of ethnic flavors. Can I tempt you with Braised Chinese Shrimp, Indian-Spiced Chicken, Southwestern Honey Glazed Pork and a comforting Spaghetti Bolognese? Fast and Flavorful: Great Diabetes Meals from Market to Table will help you start on the quick, flavorful road to success.

Hot Glazed Tuna Steak with Pecan Spinach Salad – Fresh tuna steaks get a pleasing jolt from horseradish. Fresh tuna slathered in a sweet and hot sauce takes 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.

Recipes

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.   Makes 2 servings.

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.  Makes 2 servings.

Nutrition Information

Tuna steak: Per serving: Calories 276, calories from Fat 36, total Fat 4.0 g, saturated Fat 0.7 g, Monounsaturated fat 2.0 g, cholesterol 78 mg, sodium 114 mg, carbohydrate 17.7 g, dietary, fiber 0.1 g, sugars 0 g, protein 40.1 g Spinach Salad: Per serving: calories 245, calories from Fat 175, total Fat 19.4 g, saturated Fat 1.7 g , monounsaturated fat 10.5 g, cholesterol 1 mg, sodium 140 mg, carbohydrate 17.4 g, dietary fiber 7.2 g, sugars 7.2 g, protein 5.5 g

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, 1.0 g fat, 4 mg sodium.

Helpful Hints

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.