Eating Well Salad Recipes Cookbook

Orange, Watercress & Tuna Salad Makes: 4 servings Active time: 35 minutes Total: 35 minutes Heart Health Diabetes Weight Loss Gluten Free This vibrant salad recipe contrasts flavor, texture and color—the velvety tuna steak is matched with crisp, peppery watercress and the floral tart-sweetness of blood oranges and aniseed. Blood oranges make the dish especially pretty—they’re available Decem - ber through March. If you can’t find them, use any oranges that look good. 3 medium oranges 1 tablespoon canola oil 1 tablespoon rice vinegar 1 teaspoon minced crystallized ginger or fresh ginger 1/2 teaspoon ground coriander 1/2 teaspoon aniseed, chopped or crushed, divided 1/2 teaspoon kosher salt, divided Pinch of cayenne pepper 1-1 1/4 pounds tuna steaks (about 1 inch thick; see Tip), cut into 4 portions 1/4 teaspoon freshly ground pepper 1 cup loosely packed tiny watercress sprigs or leaves ( 3/4-1 inch long) 1. Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and mem - branes over the bowl to extract all the juice before discarding them. Gently stir in oil, vin - egar, ginger, coriander, 1/4 teaspoon aniseed, 1/4 teaspoon salt and cayenne. Set aside. 2. Position oven rack 5 to 6 inches from the broiler; preheat to high. Cover a broiler pan with foil.

3. Season tuna with the remaining 1/4 tea - spoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about 2 min - utes per side for medium-rare, 4 minutes per side for medium or to desired doneness. 4. Stir watercress into the orange mixture. Slice the tuna, divide among 4 plates and top with equal portions of the salad. Serve immediately. Per serving: 208 calories; 4 g fat (0 g sat, 2 g mono); 44 mg cholesterol; 13 g carbohy - drate, 0 g added sugars, 29 g protein; 3 g fiber; 195 mg sodium; 712 mg potassium. Nutrition bonus: Vitamin C (94% daily value), Potassium (21% dv). Carbohydrate servings: 1 Exchanges: 1 fruit, 4 lean meat