Seared Sesame-Tuna Bowls
ACTIVE: 25 min. TOTAL: 25 min.
42g CARBBlack sesame seeds make this dish look
dramatic, because they provide contrast
against the fi sh. If you can’t fi nd toasted
black sesame seeds, you can use toasted
white sesame seeds. The fl avor will be the
same. (Photo: page 75.)2 Tbsp. toasted black or white
sesame seeds
4 tsp. canola oil, divided
4 ahi tuna fi llets (5 oz. each)
¼ cup tahini
3 Tbsp. rice vinegar
3 Tbsp. low-sodium soy sauce
1½ tsp. grated fresh ginger
1 tsp. toasted sesame oil
½ tsp. grated fresh garlic
2 cups cooked brown rice
2 cups halved and thinly sliced
English cucumber
1 cup cooked shelled edamame
½ cup chopped fresh cilantro
½ cup thinly sliced scallions
¼ cup pickled ginger
4 lime wedges (optional)
1 tsp. furikake (optional; see Tip)- Preheat oven to 375°F.
- Place sesame seeds in a shallow bowl.
Brush 1 teaspoon oil over one side of the
tuna fi llets. Dip the oiled side of the tuna
in the seeds to coat. Heat the remaining
3 tsp. oil in an ovenproof nonstick skillet
over medium-high heat until shimmering.
Add the tuna, seeded-sides up; cook until
the bottoms are crisp, about 4 minutes.
Transfer the pan to the top rack of the
oven and roast until an instant-read ther-
mometer inserted in the thickest part of
the tuna registers 140°F, 4 to 6 minutes. - Whisk together tahini, vinegar, soy
sauce, ginger, sesame oil, and garlic for
the sauce. - Divide rice, cucumber, edamame, cilan-
tro, scallions, and pickled ginger among
4 bowls. - Top each bowl with a tuna fi llet and
drizzle with 3 Tbsp. sauce. Serve with
lime wedges and furikake, if desired.
SERVES 4: 4 oz. tuna, ½ cup rice, ¾ cup
vegetables + 3 Tbsp. sauce each
CAL 534, CARB 42g (fi ber 7g, sugars 4g), FAT 19g
(sat. fat 2g), PROTEIN 47g, CHOL 55mg, SODIUM
632mg, POTASSIUM 1,101mg.TIP: Furikake is a Japanese condiment
made of sesame seeds and seaweed.
It can be found in the Asian section of
some grocery stores, or online.Trapanese Pesto Pasta &
Zoodles with Salmon
ACTIVE: 35 min. TOTAL: 35 min.
41g CARBTrapanese pesto is the Sicilian version of
the sauce that uses tomatoes and almonds
instead of pine nuts. (Photo: page 74.)2 zucchini (1¾ lbs. total)
1 tsp. salt, divided
½ cup raw whole almonds, toasted
1 pound grape tomatoes (3 cups)
1 cup packed fresh basil leaves
plus ¼ cup chopped, divided
2-4 cloves garlic
¼ tsp. crushed red pepper
3 Tbsp. olive oil, divided
8 oz. whole-wheat spaghetti
1 lb. skinless salmon fi llets
(about 4 fi llets), patted dry
¼ tsp. ground pepper, plus more
for garnish
2 Tbsp. grated Parmesan cheese
(optional)- Bring a large pot of water to a boil.
Cut zucchini into long thin strips with a
spiralizer or vegetable peeler. Place in
a colander set over a large bowl. Toss
with ¼ tsp. salt and let drain for 15 to 20
minutes. - Meanwhile, pulse almonds in a food
processor until coarsely chopped. Add
tomatoes, 1 cup basil leaves, garlic, and
crushed red pepper; pulse until coarsely
chopped. Add 2 Tbsp. oil and ½ tsp. salt
and pulse until combined; set aside. - Cook spaghetti in the boiling water ac-
cording to package directions. Drain and
transfer to a large bowl. Gently squeeze
the zucchini to remove excess water;
add to the bowl with the spaghetti. - Heat the remaining 1 Tbsp. oil in a
large skillet over medium-high heat
until shimmering. Season salmon with
pepper and the remaining ¼ tsp. salt.
Add the salmon to the pan; cook until the
underside is golden and crispy, about 4
minutes. Flip the salmon and cook until
it fl akes when nudged with a fork, 2 to
4 minutes more. Transfer to a plate and
use a fork to gently fl ake it apart. - Add the pesto to the spaghetti mix-
ture; toss to coat. Gently stir in the
salmon. Top with the remaining ¼ cup
chopped fresh basil. Garnish with Par-
mesan and additional pepper, if desired.
SERVES 6: 1½ cups each
CAL 450, CARB 41g (fi ber 7g, sugars 5g), FAT 24g
(sat. fat 4g), PROTEIN 26g, CHOL 42mg, SODIUM
459mg, POTASSIUM 816mg.Nourish: GO NUTS!SPR I NG 2019 / DI A BETIC LI V ING 79
Spiced Pork Tenderloin
with Spinach & Macadamia
Nut Salad
ACTIVE: 35 min. TOTAL: 55 min.
19g CARB
This hearty spinach salad makes the most
of your spice cabinet, with chili-paprika
rubbed pork and a quick coriander-lime
dressing.
1½ tsp. chili powder
1½ tsp. smoked paprika
1½ tsp. sweet paprika
1½ tsp. garlic powder
1½ tsp. onion powder
¼ tsp. salt
¼ tsp. ground pepper
1¼ lbs. pork tenderloin, trimmed
3 Tbsp. olive oil, divided
8 cups packed baby spinach (6 oz.)
1½ cups diced fresh pineapple
1 red bell pepper, diced
¾ cup chopped unsalted
macadamia nuts, toasted
¼ cup chopped fresh parsley
2 Tbsp. fresh lime juice
2 Tbsp. minced shallot
¾ tsp. ground coriander
½ tsp. minced fresh garlic
½ tsp. Dijon mustard
- Preheat oven to 450°F. Line a large
rimmed baking sheet with foil. - Combine chili powder, smoked paprika,
sweet paprika, garlic powder, onion pow-
der, salt, and ground pepper in a small
bowl. Coat pork with the spice mixture. - Heat 1 Tbsp. oil in a large skillet over
medium-high heat. Add the pork and cook
until browned on all sides, 4 to 6 minutes;
transfer to the prepared baking sheet. - Roast the pork until an instant-read
thermometer inserted in the thickest part
registers 145°F, 14 to 18 minutes. Trans-
fer the pork to a clean cutting board. Tent
with foil and let rest for 10 minutes. - Meanwhile, combine spinach, pine-
apple, bell pepper, macadamia nuts, and
parsley in a large bowl. Whisk together
the remaining 2 Tbsp. oil, lime juice, shal-
lot, coriander, garlic, and mustard in a
small bowl. - Cut the pork into 12 slices. Toss the
spinach mixture with the lime dressing
and divide among 4 plates. Top each serv-
ing with 3 slices of the pork.
SERVES 4: 2¼ cups salad + 3 slices pork
tenderloin each
CAL 493, CARB 19g (fi ber 6g, sugars 9g), FAT 33g
(sat. fat 5g), PROTEIN 34g, CHOL 92mg, SODIUM
298mg, POTASSIUM 898mg.