Staples: Canola oil, garlic, skim milk, salt and black peppercorns.
SEARED TUNA
Yield 2 servings.
Recipe by Linda Gassenheimer
1 teaspoon canola oil
3/4 pound fresh tuna steaks
Salt and freshly ground black pepper
2 tablespoons chopped fresh parsley (optional garnish)
Heat oil in a nonstick skillet over high heat. Sear tuna for 1 minute. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 1 minute for a 1/2-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to a cutting board, slice and divide between two dinner plates. Sprinkle parsley on top.
Per serving: 207 calories (17 percent from fat), 3.9 g fat (0.6 g saturated, 1.7 g monounsaturated), 78 mg cholesterol, 39.9 g protein, 0.2 g carbohydrates, 0.1 g fiber, 62 mg sodium.
WILD MUSHROOM AND CAULIFLOWER MASHED ‘POTATOES’
Yield 2 servings.
Recipe by Linda Gassenheimer
2 teaspoons canola oil
2 cups sliced shiitake mushrooms
2 teaspoons minced garlic
1/2 head cauliflower (4 cups florets and stems)
2 tablespoons skim milk
1/4 cup reduced-fat sour cream
2 tablespoons chopped chives
Salt and freshly ground black pepper
Heat canola oil in a medium-size skillet over medium-high heat and saute the mushrooms 3 minutes. Add the garlic and continue to saute 1 minute. Remove from skillet and set aside. Use the same skillet to sear the tuna.
Separate the cauliflower into florets and coarsely chop the core. Place in a microwave-safe bowl and microwave on high 8 minutes. Test to see if the cauliflower is soft. MIcrowave another 2 minutes if needed. Chop the cauliflower in a food processor or by hand, saving the bowl. Add back to the bowl and mix in the mushrooms-garlic mixture, skim milk, sour cream and chives. Sprinkle with salt and pepper to taste.
Per serving: 163 calories (50 percent from fat), 9 g fat (2.9 g saturated, 4 g monounsaturated), 12 mg cholesterol, 8.1 g protein, 17.1 g carbohydrates, 5.2 g fiber, 102 mg sodium.