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Quinoa Salad with Seared Tuna
Quinoa Salad with Seared Tuna
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From: Diabetic Living Magazine
Quinoa is one of our favorite whole-grains because it is gluten-free, loaded with protein and contains all of the essential amino acids. In this recipe, we've paired the quinoa with quickly seared tuna steaks for a delicious main-dish salad that's ready in under an hour.
- By: Diabetic Living Magazine
Ingredients 6 servings
for serving adjustment
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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 12 ounces fresh or frozen tuna steaks
- 1½ cups quinoa
- 3 cups water
- ¼ teaspoon salt
- 1 large tomato, chopped
- 1 cup cucumber, seeded and chopped
- ½ cup crumbled reduced-fat feta cheese
- ¼ cup chopped red onion
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- ½ teaspoon snipped fresh oregano or ¼ teaspoon dried oregano, crushed
- ¼ teaspoon ground black pepper
- Nonstick cooking spray
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
- Fresh oregano leaves
Preparation
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Prep
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Ready In
- Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and ¼ teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.
- On a serving platter, combine quinoa, tomato, cucumber, feta cheese and red onion.
- In a screw-top jar, combine olive oil, lemon juice, honey, ½ teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.
- Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with ⅛ teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per ½-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.
- Serving size: 1 cup
- Per serving: 316 calories; 11 g fat(3 g sat); 4 g fiber; 31 g carbohydrates; 22 g protein; 86 mcg folate; 25 mg cholesterol; 2 g sugars; 1,630 IU vitamin A; 7 mg vitamin C; 70 mg calcium; 3 mg iron; 332 mg sodium; 490 mg potassium
- Nutrition Bonus: Vitamin A (33% daily value), Folate (22% dv)
- Carbohydrate Servings: 2
- Exchanges: 2 lean protein, 2 starch, 1 fat, ½ vegetable
