Page 55 - Keep the Beat Recipes: Deliciously Healthy Dinners

grilled tuna with chickpea Prep time: 25 minutes
Cook time: 20 minutes
and spinach salad

tuna is a sturdy fish that is easy to grill or broil

1 Tbsp olive or canola oil 1 Preheat grill pan or oven broiler (with the rack
1 Tbsp garlic, minced (about 2–3 cloves) 3 inches from heat source) on high temperature.
2 Tbsp lemon juice 2 Combine oil, garlic, lemon juice, and oregano, and main dishes
1 Tbsp oregano, minced (or 1 tsp dried) brush over tuna steaks. Marinate for 5–10 minutes.
12 oz tuna steaks, cut into 4 portions 3 Meanwhile, combine all salad ingredients. (Salad can
(3 oz each) be made up to 2 hours in advance and refrigerated.) seafood

For salad: 4 Grill or broil tuna on high heat for 3–4 minutes on
½ can (15½ oz) low-sodium chickpeas each side until the flesh is opaque and separates
(or garbanzo beans), drained easily with a fork (to a minimum internal temperature
and rinsed of 145 °F).
½ bag (10 oz) leaf spinach, rinsed and 5 Serve one tuna steak over 1 cup of mixed salad.
dried
1 Tbsp lemon juice
1 medium tomato, rinsed and cut
into wedges
1 /8 tsp salt
1 /8 tsp ground black pepper

Tip: Try with a side of Quinoa With Paprika and Cumin (on page 118).
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.

yield: each serving provides:
4 servings calories 282 total fiber 5 g
serving size: total fat 10 g protein 31 g
1 tuna steak, 1 C salad saturated fat 2 g carbohydrates 15 g
cholesterol 42 mg potassium 874 mg
sodium 418 mg

deliciously healthy dinners 41