Health
TUNA STEAKS
A restaurant chef barely touches a tuna steak to his grill, then serves it almost raw inside. For these recipes, it’s okay to cook the tuna through to medium. Otherwise, the juices might soak right through your tortilla when the tuna reappears as a taco filling tomorrow.
TODAY: MEXCELLENT TUNA
What you’ll need
4 1"-thick tuna steaks.
Marinade made with 1 c tequila,
juice of 1 lime, ½ tsp cilantro
How to make it: Put the tuna in a resealable bag with the marinade, setting aside ¼ cup, and refrigerate for 45 minutes. Grill for 4-5 minutes per side. Brush with the reserved marinade before serving. Refrige-rate two steaks in plastic wrap for tomorrow.
Per serving: 290 calories, 34 g protein, 1 g carbohydrates, 1.5 g fat (0 g saturated), 0 g fiber, 55 mg sodium
Eat with: Mixed green salad
TOMORROW: TUNA TACOS
What you’ll need (per taco)
Half a leftover tuna steak, cubed
Handful of bagged coleslaw mix
1 Tbsp chopped red onion
1 small corn tortilla
1 Tbsp sweet pickle relish, drained
1 Tbsp plain yogurt or mayonnaise
How to make it: Put the tuna into a microwave-safe bowl and zap for two minutes, stirring after one minute. Arrange the tuna, slaw, and onion on the tortilla. Top with the relish and yogurt or mayo.
Per serving (two tacos): 337 calories, 39 g protein, 36 g carbohydrates, 3 g fat (0 g saturated), 4 g fiber, 340 mg sodium
Eat with: Low-fat refried beans
LAMB
Lamb deserves a closer look. What pork is to the Philippines, lamb (and its grown-up counterpart, mutton) is to Greece, Morocco, New Zealand, and many other parts of the world. Think of the tender, flavorful meat as veal without the guilt. Bonus: Lamb is a leading source of conjugated lin-oleic acid (CLA), a fatty acid that’s been linked to successful weight loss. In fact, the only meat with more CLA is kangaroo, accord-ing to a recent Australian study.
TODAY: BAA BAA AND KEBABS
What you’ll need
1 carton cherry tomatoes
1 carton whole button mushrooms
1 yellow or red bell pepper, chopped into large pieces
1 medium red onion, chopped into large chunks
1 Tbsp olive oil
½ tsp cumin
4 lamb chops (about 4 oz each)
Sauce made with 1 c plain low-fat yogurt; 1/3 English cucumber (the seedless kind), chopped; 2 tsp fresh or dried mint, chopped
How to make it: Alternate vegetables on four skewers. Brush them with olive oil and sprinkle lightly with cumin. Grill the kebabs and chops for five minutes per side (until the chops are medium rare). Use the sauce for dipping. Reserve two lamb chops and refrigerate for tomorrow.
Per serving: 355 calories, 27 g protein, 15 g carbohydrates, 21 g fat (8 g saturated), 2 g fiber, 125 mg sodium
Eat with: Couscous (it cooks really quickly)
TOMORROW: SA-LAMB BOMBAY
What you’ll need
1 tsp olive oil
1 small onion, chopped
½ c canned, diced, no-salt-added tomatoes
2 leftover lamb chops, cut into small, bite-size pieces
1 c low-sodium chicken broth
¼ c light coconut milk
1 tsp curry powder
1 tsp cilantro
½ tsp red-pepper flakes
1½ Tbsp slivered almonds
How to make it: Heat the oil in a skillet. Add the onion and sauté over medium-low heat until soft (about five minutes), stirring occasionally. Add the tomatoes and lamb. Sauté for two minutes. Add the chicken broth, coconut milk, spices, and almonds. Stir and bring to a boil. Cook uncovered, stirring occasionally, for 5-10 minutes or until the mixture is thick like gravy. Makes 2 servings
Per serving: 350 calories, 32 g protein, 10 g carbohydrates, 20 g fat (6 g saturated), 3 g fiber, 170 mg sodium
Eat with: Instant brown rice or mashed potatoes
» Health archive
Men's Health Philippines - July 2005 Issue
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