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Obesity Discussion · 01-24-06, 09:23 PM

Salade Nicoise with tapenade
Dietitian's tip: Named for Nice, its city of origin in southern France, this main-dish salad combines tuna — grilled fresh, not canned — with the traditional medley of fresh vegetables and seasonings, plus a few new flavors.

SERVES 4
Ingredients
1 pound new potatoes, quartered
3 tablespoons extra-virgin olive oil, plus extra for brushing
1 teaspoon chopped fresh rosemary
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 yellow onion, finely diced
1/2 pound haricots verts or green beans, trimmed
4 tuna fillets, each 5 ounces
1/2 cup kalamata olives, pitted and chopped
1 clove garlic, minced
6 anchovy fillets, rinsed and chopped
1 tablespoon capers, rinsed and chopped
1 teaspoon chopped fresh thyme
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh flat-leaf (Italian) parsley

Directions
Position a rack in the lower third of the oven and preheat to 425 F.

In a large baking pan, combine the potatoes, 1 tablespoon of the olive oil, the rosemary, 1/2 teaspoon of the salt and the pepper. Stir the potatoes to coat evenly. Roast for 15 minutes. Stir the potatoes and sprinkle evenly with the onion. Continue roasting, shaking the pan every 10 minutes, until the potatoes are evenly browned and crusty and the onion is caramelized, about 20 minutes longer. Transfer to a large bowl and set aside.

While the potatoes are roasting, bring 1 inch water to a boil in a saucepan fitted with a steamer basket. Add the beans, cover and steam until tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again. Set aside.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly brush the grill rack or broiler pan with olive oil. Position the cooking rack 4 to 6 inches from the heat source. Lightly brush the tuna fillets with olive oil and sprinkle both sides with the remaining 1/2 teaspoon salt. Arrange on the grill rack or broiler pan and grill or broil for 4 minutes. Turn carefully and cook on the other side until grill-marked and firm to the touch, about 4 minutes longer. The cooking time varies depending on the heat of the fire and desired rareness; watch carefully. Transfer to a plate and keep warm.

In a large bowl, combine the olives, garlic, anchovies, capers, thyme, lemon juice, the remaining 2 tablespoons olive oil, the roasted potatoes and the steamed beans. Toss gently until well combined. Divide among individual plates and place a tuna fillet on each plate. Garnish with the parsley.

Nutritional Analysis(per serving)Calories 399 Monounsaturated fat 11 g
Protein 37 g Cholesterol 71 mg
Carbohydrate 24 g Sodium 575 mg
Total fat 16 g Fiber 6 g
Saturated fat 2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Protein and dairy 2
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Meat and meat substitutes 4
Fats 1

http://www.mayoclinic.com/health/hea...ecipes/NU00338

01-24-06, 09:23 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Salade Nicoise with tapenade Salade Nicoise with tapenade Dietitian's tip: Named for Nice, its city of origin in southern France, this main-dish salad combines tuna — grilled fresh, not canned — with the traditional medley of fresh vegetables and seasonings, plus a few new flavors. SERVES 4 Ingredients 1 pound new potatoes, quartered 3 tablespoons extra-virgin olive oil, plus extra for brushing 1 teaspoon chopped fresh rosemary 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 yellow onion, finely diced 1/2 pound haricots verts or green beans, trimmed 4 tuna fillets, each 5 ounces 1/2 cup kalamata olives, pitted and chopped 1 clove garlic, minced 6 anchovy fillets, rinsed and chopped 1 tablespoon capers, rinsed and chopped 1 teaspoon chopped fresh thyme 1 tablespoon fresh lemon juice 2 tablespoons chopped fresh flat-leaf (Italian) parsley Directions Position a rack in the lower third of the oven and preheat to 425 F. In a large baking pan, combine the potatoes, 1 tablespoon of the olive oil, the rosemary, 1/2 teaspoon of the salt and the pepper. Stir the potatoes to coat evenly. Roast for 15 minutes. Stir the potatoes and sprinkle evenly with the onion. Continue roasting, shaking the pan every 10 minutes, until the potatoes are evenly browned and crusty and the onion is caramelized, about 20 minutes longer. Transfer to a large bowl and set aside. While the potatoes are roasting, bring 1 inch water to a boil in a saucepan fitted with a steamer basket. Add the beans, cover and steam until tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again. Set aside. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly brush the grill rack or broiler pan with olive oil. Position the cooking rack 4 to 6 inches from the heat source. Lightly brush the tuna fillets with olive oil and sprinkle both sides with the remaining 1/2 teaspoon salt. Arrange on the grill rack or broiler pan and grill or broil for 4 minutes. Turn carefully and cook on the other side until grill-marked and firm to the touch, about 4 minutes longer. The cooking time varies depending on the heat of the fire and desired rareness; watch carefully. Transfer to a plate and keep warm. In a large bowl, combine the olives, garlic, anchovies, capers, thyme, lemon juice, the remaining 2 tablespoons olive oil, the roasted potatoes and the steamed beans. Toss gently until well combined. Divide among individual plates and place a tuna fillet on each plate. Garnish with the parsley. Nutritional Analysis(per serving)Calories 399 Monounsaturated fat 11 g Protein 37 g Cholesterol 71 mg Carbohydrate 24 g Sodium 575 mg Total fat 16 g Fiber 6 g Saturated fat 2 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 1 Protein and dairy 2 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 3 Meat and meat substitutes 4 Fats 1 http://www.mayoclinic.com/health/hea...ecipes/NU00338 __________________