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May/June 2013
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.
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
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
Place the tuna steaks on the buns. Top
with lettuce and tomato. Drizzle with the
remaining 2 tablespoons of Caesar dressing.
Serve immediately.
Dietitian’s tip:
Pineapple is a good source of vitamin C. One-half cup pineapple provides 12
milligrams of vitamin C - about 20 percent of your daily need for vitamin C.
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
2 tablespoons dark honey
1 tablespoon fresh lime juice
1 firm yet ripe pineapple
1 tablespoon dark rum (optional)
1 tablespoon grated lime zest
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).
To make the marinade, in a large bowl, combine the olive oil, cloves,
cinnamon, honey and lime juice and whisk to blend. Set aside.
Cut off the crown of leaves and the base of the pineapple. Stand the pineapple
upright and, using a large, sharp knife, pare off the skin, cutting downward
just below the surface in long, vertical strips. Cut off any remaining small
brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half
lengthwise. Place each pineapple half cut-side down and cut it lengthwise into
four long wedges; slice away the core.
Place the pineapple in the bowl with the marinade and stir to coat the
Place on the grill and cook about 3 to 4 minutes, basting once or twice with
the remaining marinade. Turn the fruit and move it to a cooler part of the grill
or reduce the heat. Baste again with the marinade. Grill until the pineapple is
tender and golden, about 3 more minutes.
Remove the pineapple from the grill and place on a platter or individual serving
plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot
or warm.
By Mayo Clinic staff
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