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Obesity Discussion · 01-24-06, 11:13 PM

Tuna steak sandwiches
Dietitian's tip: Tuna, like all fish, is a good low-fat source of protein. Here, the tuna steaks are grilled, but you can cook tuna using other methods, such as poaching, braising or baking.

SERVES 2
Ingredients
2 tuna fillets, each 4 ounces
1/8 teaspoon freshly ground black pepper
1/4 cup reduced-fat Caesar dressing
2 whole-grain onion buns
2 lettuce leaves
2 slices tomato

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Sprinkle the tuna fillets with pepper. Place the fillets on the grill rack or broiler pan. Brush the tuna with 2 tablespoons of the Caesar dressing while cooking. Grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 8 minutes. Just before taking the tuna off the grill, place buns on grill or broiler pan to toast.

Place the tuna steaks on the buns. Top with lettuce and tomato. Drizzle with the remaining 2 tablespoons of Caesar dressing. Serve immediately.

Nutritional Analysis(per serving)Calories 281 Cholesterol 51 mg
Protein 31 g Sodium 554 mg
Carbohydrate 33 g Fiber 6 g
Total fat 3 g Potassium 656 mg
Saturated fat trace Calcium 177 mg
Monounsaturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Protein and dairy 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 2
Nonstarchy vegetables 1
Meat and meat substitutes 4

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00451

01-24-06, 11:13 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 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:	Tuna steak sandwiches Tuna steak sandwiches Dietitian's tip: Tuna, like all fish, is a good low-fat source of protein. Here, the tuna steaks are grilled, but you can cook tuna using other methods, such as poaching, braising or baking. SERVES 2 Ingredients 2 tuna fillets, each 4 ounces 1/8 teaspoon freshly ground black pepper 1/4 cup reduced-fat Caesar dressing 2 whole-grain onion buns 2 lettuce leaves 2 slices tomato Directions Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Sprinkle the tuna fillets with pepper. Place the fillets on the grill rack or broiler pan. Brush the tuna with 2 tablespoons of the Caesar dressing while cooking. Grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 8 minutes. Just before taking the tuna off the grill, place buns on grill or broiler pan to toast. Place the tuna steaks on the buns. Top with lettuce and tomato. Drizzle with the remaining 2 tablespoons of Caesar dressing. Serve immediately. Nutritional Analysis(per serving)Calories 281 Cholesterol 51 mg Protein 31 g Sodium 554 mg Carbohydrate 33 g Fiber 6 g Total fat 3 g Potassium 656 mg Saturated fat trace Calcium 177 mg Monounsaturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Carbohydrates 2 Protein and dairy 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 2 Nonstarchy vegetables 1 Meat and meat substitutes 4 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 1 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00451 __________________