Monday, January 24, 2011

Sesame Tuna Salad

As I've said before, I never resolute to eat better or lose weight. That's just been the goal for the last few years of my life. However, I will admit the new year always bring me back to a sense of dedication. I joined up with Weight Watchers (again) last week and just as I imagined, it's working out quite well. I am slowly going to get back into exercising, but this time I am focusing on strength training. If I never had to step foot on elliptical again, it would be fine with me!

Eating right with winter vegetables is proving to be a challenge. Traditionally, starchy root vegetables are what most dieters try to stay away from. I have noticed this year that more companies are pushing seasonal recipes (including Weight Watchers) and that makes me happy! EatingWell On a Budget is a great cookbook! They claim that every recipes is $3 or less a serving. This book is awesome because it has a lot of seasonal recipes (because eating in season IS cheaper, people). So that brings us to today's little salad.

This is a very simple no cook recipe that uses cabbage (the heart of winter produce) and canned tuna. If you have a well stocked pantry, then this should be easy peasy. I used red onions instead of scallions, carrots instead of snow peas, and dried ginger instead of fresh. I had no cilantro, but it really would have added something nice to the recipe. Of course I halved the recipe. I got two servings out of it which I ate on two different days. I am not opposed to leftovers, I just don't want gobs of them. If I had planned a little further ahead, I would have served this with my Thai butternut squash soup I had in the freezer.

Sesame Tuna Salad
(Serves 4)

1/4 cup rice vinegar or lemon juice

3 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 1/2 teaspoons sugar
1 1/2 teaspoons minced fresh ginger
2 5- to 6-ounce cans water-packed chunk light tuna, drained
1 cup sliced sugar snap peas or snow peas
2 scallions, sliced
6 cups thinly sliced napa cabbage
4 radishes, julienne-cut or sliced
1/4 cup fresh cilantro leaves
1 tablespoon sesame seeds
Freshly ground pepper to taste

1. Whisk vinegar (or lemon juice), canola oil, soy sauce, sesame oil, sugar and ginger in a small bowl.

2. Combine 3 tablespoons of the dressing with tuna, peas and scallions in a medium bowl.

3. Divide cabbage among 4 plates. Mound one-fourth of the tuna mixture (about 1/2 cup) in the center of each plate and garnish with radishes, cilantro and sesame seeds. Drizzle with the remaining dressing (about 2 tablespoons per salad) and season with pepper.

Per serving: 228 calories; 16 g fat (2 g sat, 9 g mono); 12 mg cholesterol; 9 g carbohydrates; 2 g added sugars; 14 g protein; 3 g fiber; 353 mg sodium; 200 mg potassium.

Can also be found here.

1 comment:

  1. This looks yummy. I liked cooked cabbage; I want to try it raw (that's what she said). I think it might taste less...lettuce-y.