1/4 cup blackening seasoning
4 tuna steaks (about 1 1/2 pounds)
2 tablespoons butter
1. Preheat large sauté pan on medium-high 2–3 minutes. Place seasoning in shallow bowl. Coat tuna with cooking spray; dredge tuna steaks, one at a time, in seasoning (coat evenly on both sides). Wash hands.
CALORIES (per 1/4 recipe) 234kcal; FAT 7g; CHOL 92mg; SODIUM 1063mg; CARB 0g; FIBER 0g; PROTEIN 40g; VIT A 6%; VIT C 3%; CALC 3%; IRON 7%
Fresh Tomato Salsa
1 pint grape tomatoes (rinsed)
3–4 sprigs fresh cilantro (rinsed)
1 lime (rinsed)
1/2 cup pre-diced red onions
1/4 teaspoon salt
1/8 teaspoon pepper
1. Slice tomatoes in half; chop cilantro finely. Place both in medium bowl. Cut lime in half; squeeze juice of one lime half into bowl (1 tablespoon). (Reserve other lime half for garnish.)
CALORIES (per 1/4 recipe) 30kcal; FAT <1g; CHOL 0mg; SODIUM 142mg; CARB 7g; FIBER 1g; PROTEIN 1g; VIT A 11%; VIT C 38%; CALC 2%; IRON 4%
Chuck Wagon Corn
1 tablespoon butter
2 cups frozen corn
1/4 cup pre-diced red onions
1/4 cup frozen diced green bell peppers
3 tablespoons diced pimientos
1 teaspoon seasoned salt
1. Preheat large sauté pan on medium-high 2–3 minutes. Place butter in pan; swirl to coat. Stir in remaining ingredients; cook 3 minutes, stirring occasionally.
CALORIES (per 1/4 recipe) 105kcal; FAT 3g; CHOL 8mg; SODIUM 410mg; CARB 19g; FIBER 2g; PROTEIN 3g; VIT A 12%; VIT C 35%; CALC 1%; IRON 2%
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Utensils & Cookware
The net carbs on the tuna and salsa are low. Enjoy a nice salad or fresh steamed green vegetable instead of the corn.
Recipe Version seaf0020