Recipes: Grilled Tuna Fajitas with White Beans and Mango Salsa

the recipes

july 99

Grilled Tuna Fajitas with White Beans and Mango Salsa

Grilled Tuna Fajitas with White Beans and Mango Salsa

(makes 4 servings)

White Beans
	olive oil cooking spray
1	small onion, chopped
1	large clove garlic, minced
1	15-ounce (425 g) can cannellini beans, rinsed and drained
1	teaspoon (5 ml) chopped fresh rosemary, chopped
1/4	cup (60 ml) dry white wine
1/2	cup (120 ml) water
1/4	cup (19 g) chopped flat-leaf parsley
	fresh ground pepper to taste
Grilled Tuna
1 1/4	pounds (600 g) fresh tuna steaks, cut 1 inch thick
	olive oil cooking spray
	freshly ground pepper
	good-quality chili powder
	juice of 1 lime
4	8-inch (20 cm) 98% fat free flour tortillas
1	cup (108 g) mixed greens
Mango Salsa (recipe follows)

To make the beans: Lightly coat a nonstick pot with cooking spray. Add the onion and garlic; cook over medium heat for 4 minutes until onion wilts.
Add the beans, rosemary, wine, and water. Bring to a simmer and cook, stirring every so often until very thick, about 30 minutes. Stir in parsley and pepper. Set aside.
Light a grill or preheat the broiler.
Lightly coat the tuna with cooking spray. Press ground pepper into the fish and sprinkle with chili powder to taste.
Grill the tuna until is rare to medium rare, about 2 to 3 minutes per side. Remove from the grill and sprinkle with lime juice. Allow the steak to cool for 2 minutes before slicing thin.
When ready to serve, place a tortilla in the bottom of each of 6 shallow soup bowls. Top each with 1/4 cup of the lettuce. Add 2 tablespoons white beans and 1/4 of the tuna and salsa. Serve immediately.

Per serving:	342 calories (5% calories from fat), 39 g protein, 2 g total fat (0.3 g saturated fat), 38 g carbohydrates, 5 g dietary fiber, 62 mg cholesterol, 559 mg sodium
Diabetic exchanges:	4 very lean protein, 2 1/2 carbohydrate (bread/starch)

Mango Salsa

(makes 4 servings)

1	large ripe mango peeled and chopped
1/2	small red bell pepper, seeded, and chopped
1	medium tomato, seeded and cubed
1	scallion, white part and 2 inches (5 cm) green, chopped
2	tablespoons (30 ml) minced fresh ginger
1	large clove garlic, minced
	juice of 1 lime
3	tablespoon (45 ml) chopped cilantro

Place the mango in a covered bowl. Add the red pepper, tomato, scallion, ginger, garlic, lime juice, and cilantro.
Mix well, cover, and refrigerate until ready to serve.

Per serving:	51 calories (5% calories from fat), 1 g protein, trace total fat (0 saturated fat), 13 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 6 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable)

Summer Fruit Bowls

(makes 4 servings)

1	cup (116 g) fresh raspberries, rinsed and drained on paper towels
1	cup (459 g) fresh blueberries, rinsed and drained on paper towels
1/4	pound (120 g) Bing cherries, pitted
1	ripe carambola (star fruit), sliced with seeds removed

In a medium bowl, combine raspberries and blueberries. Gently stir in cherries.
Divide the fruit among four small bowls and top each with a carambola slice. Chill until ready to serve.

Per serving:	64 calories (8% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 15 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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