Meal Total (per plate): 321 cal., 8 g total fat (1 g sat. fat), 44 mg chol., 374 mg sodium, 27 g carb. (4 g fiber, 6 g sugars), 32 g pro. Exchanges: 2 vegetable, 1 starch, 4 lean meat, 1 fat.
Carb. per serving 27 g or 25 g
Servings 4 (2 cups salad, ⅓ cup rice, 1 tuna steak, and 2 tablespoons dressing each)
Start to Finish 45 minutes
1. In a very large bowl combine watercress, cabbage, jicama, radishes, and red onion; set aside.
2. For dressing, in a screw-top jar combine rice vinegar, sugar, soy sauce, 2 teaspoons of the toasted sesame oil, half of the ginger, and the crushed red pepper. Cover and shake well.
3. In a large nonstick skillet heat remaining 2 teaspoons toasted sesame oil over medium-high heat. Sprinkle tuna steaks with ¼ teaspoon salt, ¼ teaspoon black pepper, the coriander, and remaining ginger. Rub spices into tuna steaks. Add tuna to skillet. Cook for 8 to 10 minutes or until tuna is browned but still slightly pink on the inside, turning once halfway through cooking.
4. To serve, toss watercress mixture with ¼ cup of the dressing. Divide watercress mixture among four serving plates. Spoon rice over the watercress, dividing evenly. Thinly slice tuna. Arrange tuna slices over the salad and rice mixture. Sprinkle with cashews. Pass remaining dressing. If desired, serve with lime wedges.
*Sugar Substitutes: Choose from Splenda Granular, Sweet’N Low bulk or packets, or Equal Spoonful or packets. Follow package directions to use product amount equivalent to 1 tablespoon sugar.
Per serving: 321 cal., 8 g total fat (1 g sat. fat), 44 mg chol., 374 mg sodium, 27 g carb. (4 g fiber, 6 g sugars), 32 g pro. Exchanges: 2 vegetable, 1 starch, 4 lean meat, 1 fat.
per Serving with Substitute: Same as above, except 310 cal., 25 g carb. (3 g sugars).