Well - Spring 2014 - (Page 13)

NUTRITION Salad Dressing Grilled Tuna Niçoise Salad with haricot Vert and Fingerling potatoes this French-inspired dish by Unc health care Executive chef shawn Dolan is light, refreshing and perfect for this time of year. if tuna steaks are not available, grilled chicken breast or canned tuna packed in water would make tasty substitutes. photo: REbEcca catEs Ingredients Directions 4 tuna steaks, 4 oz. each 2 Tbsp. balsamic vinegar 1 tsp. spice blend (see sidebar) 4 c. mixed greens, such as butterhead, romaine, red leaf and radicchio 8 fingerling potatoes, roasted or steamed ½ lb. haricot vert (French green beans), steamed or boiled until tender 2 plum tomatoes, cut into 8 wedges 2 hardboiled eggs, peeled and cut into quarters 8 black olives, such as Kalamata, pitted and sliced ½ small red onion, thinly sliced 2 Tbsp. capers, drained and rinsed 2 Tbsp. fresh Italian parsley, chopped 8 anchovy fillets, rinsed and patted dry (optional) ½ c. balsamic vinaigrette dressing (see sidebar) 1. Prepare dressing and spice blend as directed at right. 2. Sprinkle tuna with balsamic vin- egar and spice blend and refrigerate for 1 hour. 3. Grill or broil tuna about 2 minutes on each side. Tuna should be slightly pink in the middle. Ingredients 1 head roasted garlic (slice ½ inch off top, wrap in foil and roast in oven at 400 degrees for 40 minutes until very soft, unwrap garlic and let cool once roasting is complete) ¾ c. nonfat plain Greek yogurt ½ c. balsamic vinegar ¾ tsp. cracked black pepper 1 Tbsp. Dijon mustard 2 Tbsp. olive oil Directions Once cooled, separate garlic cloves and peel. Put all ingredients in a blender or food processor and blend until smooth. Season with salt and pepper, if needed. Store in refrigerator. Recipe yields about 1½ c. and contains 32 calories and 3 g fat per Tbsp. 4. Mound greens on dinner plates. Arrange potato wedges, tomatoes, haricot vert and egg around lettuce. Place tuna steak on top and sprinkle with onion slices, capers, black olives, chopped parsley and anchovies. Spice Blend 5. Drizzle 2 Tbsp. of dressing over Ingredients 2 Tbsp. chili powder 1 Tbsp. black pepper ¼ tsp. white pepper 1 Tbsp. onion powder 1 Tbsp. garlic powder 2 Tbsp. paprika 2 tsp. ground cumin 1½ tsp. fennel seed 1½ tsp. mustard seed 1 ⁄8 tsp. allspice salad. Nutritional Information per Serving (includes dressing) (Makes 4 servings) 342 calories, 14 g fat, 30 g protein. For those on a low-sodium diet, this spice blend also is a great substitute for salt! Directions Combine all ingredients in a blender or food processor until well mixed. Store in a small jar with tight-fitting lid. Recipe yields ½ c. Try It! Then Tell Us Visit our Facebook page and tell us about your experience making this recipe at home: www.facebook.com/ unchealthcare. www.unchealthcare.org 13 http://www.facebook.com/unchealthcare http://www.facebook.com/unchealthcare http://www.unchealthcare.org

Table of Contents for the Digital Edition of Well - Spring 2014

Well - Spring 2014
Contents
UNC Health Care News
The Gift of Sound
Creature Comforts
Rehabilitation: Reclaiming Life After Injury
New Blood Pressure Guidelines
Nutrition
Calendar

Well - Spring 2014