Mediterranean Tuna Steaks

2 ahi tuna steaks, 4-6 ounces each, about 1 inch thick
2 teaspoons extra-virgin olive oil
salt and pepper to taste
1 medium ripe tomato, diced fine
6 green olives, pitted and chopped
1 tablespoon scallions, chopped
2 teaspoons capers
1 clove garlic, mashed
a pinch of dried whole oregano

1. Rinse the tuna steaks under cold running water and pat dry. Brush them with 1 teaspoon of the olive oil and season them with salt and pepper.

2. Preheat grill or broiler. Meanwhile, mix all the remaining ingredients, season with salt and pepper, and set aside.

3. Grill the steaks on high heat or broil, about 2-3 minutes per side or until desired doneness.

4. Cover the steaks with topping mixture, and serve. Good hot or cold.

Servings: 2. Calories 161, fat 7 g (40% of calories from fat), saturated fat 1 g, protein 20.5 g, carbohydrate 3 g, cholesterol 38 mg, fiber 1 g

Nutritional benefits: Protein from fish

Pasta Puttanesca

5-6 cups fresh tomatoes, peeled, seeded, and crushed (or use
canned Italian tomatoes, drained and crushed)
1 tablespoon extra-virgin olive oil
1 teaspoon dried hot red pepper flakes
1 ½ tablespoons capers, drained and rinsed
3 tablespoons black olives (Kalamata or oil-cured), pitted and chopped
1 tablespoon garlic, minced
2 tablespoons fresh basil leaves, minced
1 pound dried penne pasta
¾ cup Parmesan cheese, grated

1. In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic, and basil. Let stand at room temperature for 1 hour.

2. Cook the pasta until it is al dente. Drain well.

3. Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.

Servings: 6. Calories 391, fat 7.5 g (17% of calories from fat), saturated fat 2.5 g, protein 15.5 g, carbohydrate 66 g, cholesterol 8 mg, sodium 247 mg, fiber 4 g

Nutritional benefits: Good carbohydrate; micronutrients from tomatoes and garlic

Apple Crisp

12 large green apples, peeled, cored, and sliced
juice of 1 fresh lemon
¼ cup raisins
1/3 cup brandy
¼ cup light brown sugar, packed
1 teaspoon cinnamon
2 tablespoons whole-wheat pastry flour
1 ½ cups old-fashioned rolled oats
½ cup toasted wheat germ
¾ teaspoon salt
1 ½ teaspoons cinnamon
½ cup brown sugar, packed
1/3 cup light olive oil
1/3 cup maple syrup
nonstick cooking spray

1. Preheat oven to 375 degrees F.

2. In a mixing bowl, toss the apples with the lemon juice, raisins, brandy, brown sugar, 1 teaspoon cinnamon, and the flour.

3. Pile the apples in a glass or ceramic baking dish sprayed with nonstick cooking spray.

4. Mix together the remaining ingredients and cover the apples with the mixture.

5. Cover the baking dish with aluminum foil and bake 20 minutes. Uncover and bake 30-40 minutes more until the apples are soft. Serve warm.

Servings: 12. Calories 244, fat 7.5 g (27.5% of calories from fat), saturated fat 1 g, protein 4 g, carbohydrate 40 g, cholesterol 0 mg, sodium 140 mg, fiber 5 g

Nutritional benefits: Fiber and carbohydrate from whole grains; monounsaturated fat; micronutrients

Pages: 1   2