Diabetes-Friendly Recipes

Grilled Tuna Niçoise Salad

(makes 4 servings)

2tablespoons (30 ml) red wine vinegar
2tablespoons (30 ml) Dijon mustard
1 1/2teaspoons (7.5 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
1tablespoon (15 ml) chopped flat-leaf parsley
2tablespoons (30 ml) olive oil
2tablespoons (30 ml) water
1 1/4pounds (600 g) fresh tuna steak
olive oil cooking spray
freshly ground pepper
1/2pound (240 g) yellow squash, cut on the diagonal into 1/2-inch (1.25 cm) slices
1/2pound (240 g) young green beans, trimmed
1/2red bell pepper, 2 ounces (60 g), seeded and thinly sliced
6ounces (180 g) cherry tomatoes, cut in half
6cups (336 g) mixed salad greens
3Niçoise olives, seeded and roughly chopped
  1. Make the dressing in a small bowl, whisking together the vinegar, mustard, thyme, flat leaf parsley, olive oil, and water. Whisk until well blended. Set aside.
  2. Light a grill or preheat the broiler.
  3. Lightly coat the tuna and squash slices with cooking spray. Sprinkle with pepper. Grill the tuna until medium rare, about 2 to 3 minutes per side. Grill the squash slices until nicely browned on both sides, about 3 to 4 minutes. Slice the tuna into thin strips.
  4. Cook the beans in a pot of boiling water until just crisp, about 2 minutes. Drain and refresh with running cold water. Drain again.
  5. When ready to serve, divide the greens between 4 dinner plates. Divide the green beans, squash, red bell pepper, and tomatoes decoratively on the plates and top with tuna slices.
  6. Sprinkle each with some of the chopped olive. Whisk the dressing and drizzle over the salads. Serve at once.
Per Serving:279 calories (32% calories from fat), 35 g protein, 10 g total fat (1.6 g saturated fat), 13 g carbohydrate, 5 g dietary fiber, 67 mg cholesterol, 319 mg sodium
Diabetic Exchanges:4 lean protein, 2 1/2 vegetable



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