Low Fat Recipe of the Week
Low Fat
Seared Asian Tuna -
Let's step out of the comfort zone a little bit and go with something just a little on the exotic side this week. Have you ever been to a great seafood place and wondered what goes into that delicious entrée? Well here's an example of one for you!
This makes 4 servings!
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3 tablespoons light soy sauce |
1 teaspoon sugar |
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1/8 teaspoon crushed red pepper flakes |
1/2 cup canned 99% at free chicken broth or defatted homemade stock |
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4 tuna steaks, about 1 " thick, approximately 4 – 5 ounces each |
1/2 teaspoon fresh ground black pepper |
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1 tablespoons cooking oil |
1 teaspoon sesame oil |
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1 green onion, including green top chopped |
3 cloves garlic, minced |
Nutritional Analysis per serving (4 servings total)
Total Fat 10 g
Cholesterol 43 mg
Protein 21 g
Sodium 562 mg
Carbohydrates 3 g
Fiber 3.8 g
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Linguini and Shrimp! - Low Fat Recipe of the Week
Low FatWhat could be better than pasta and shrimp? A LOW FAT pasta and shrimp recipe! This is a great alternative for that tuna salad sandwich! Keep in mind, it's about 377 calories per serving so WATCH YOUR PROPORTIONS!
This is a 6 Serving meal that will heat up great for left overs!
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1 pound medium shrimp, peeled and deveined |
salt and coarsely ground pepper to taste |
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12 ounces linguine |
1 T. extra virgin olive oil |
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4 cloves garlic, minced |
5 vine ripened tomatoes, coarsely chopped |
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1/2 cup brine packed black olives, pitted and coarsely chopped |
1/2 cup freshly grated parmesan cheese |
Thread shrimp onto skewars and sprinkle with salt and pepper to taste. Grill over a medium hot fire until just opaque throughout, about 3 to 4 minutes per side. Remove from skewers and cut each shrimp into 3 pieces; set aside.
Meanwhile, cook linquine as directed on package.
Heat oil in a large skillet over medium heat and add garlic. Cook just until garlic begins to brown and add tomatoes, black olives, and shrimp. Mix in basil and season with salt and pepper to taste. Serve over cooked linquine and top with cheese.
Nutritional Analysis per serving (6 servings total)
Calories 377
Total Fat 8 g
Cholesterol 0 mg
Protein 26 g
Sodium 347 mg
Carbohydrates 49 g
FLANK STEAK and ONIONS
Low FatLow Fat Recipe of the Week
GRILLED FLANK STEAK AND ONIONS
No one says you CAN'T have steak! Moderation is the key! This week's recipe can get you out on the grill to take advantage of the warm weather we're supposed to get this week!
1/4 cup balsamic vinegar2 tsp. Dijon mustard
1 tsp. salt1 tsp. rosemary, crumbled
1 tsp. olive oil1 1/4 pounds beef flank steak (low fat cuts!)
3 medium onions, cut into 1/2-inch slices
Combine all ingredients in a 9×13 pan and turn several times to coat all. Let stand at least 15 minutes.
Prepare outdoor grill, or heat a raised ridge grill pan. Grill steak and onions until done, about 8 to 12 minutes, turning once and brushing with marinade. To serve, slice steak against grain and serve steak slices with onions
Nutritional Analysis per serving (5 servings total)
Calories 237
Total Fat 13 g
Protein 23 g
Sodium 533 mg
Carbohydrates 7 g
Fiber 1 g
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Low Fat Recipe of the Week
Low Fat(New Section!)
Starting this week, we'll have a new low-fat, healthy recipe for you to try at home. This week's recipe comes from the National Pasta Association (yes, there apparently is one...):
This makes 10 servings, so it's plenty for a family of 4 with a lot for leftovers at lunch!
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1 tbsp garlic, minced |
1/8 tsp black pepper |
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58 ozs canned diced tomatoes, drained |
12 ozs angel hair spaghetti, cooked and drained |
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3/4 tsp salt |
1/2 c chicken broth |
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1/4 tsp basil |
5 tbsps parmesan cheese |
In a large saucepan, cook garlic until tender. Add tomatoes, salt, basil, and black pepper. Cook three minutes. Add cooked spaghetti; toss well. Add chicken broth and stir. Toss with parmesan cheese.
Nutritional Analysis per serving (10 servings total)
Calories 178
Total Fat 1 g
Cholesterol 0 mg
Protein 7 g
Sodium 587 mg
Carbohydrates 35 g
Fiber 3.8 g
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