Szechwan Tuna Steaks

4 tuna steaks, 1" thick (4 ounces each)

Marinade:
1/4 c. soy sauce
1/4 c. dry sherry or sake or orange juice
2 tsp. oriental sesame oil
1/4 tsp. crushed red pepper
1 clove garlic, minced
Garnish:
3 Tbs. chopped fresh cilantro

Combine marinade ingredients, reserving 1/4 cup of the soy mixture.
Place fish in a glass dish, cover and marinate in the refrigerator for at least 30 minutes, turning once.
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Drain the tuna, then grill uncovered, over medium-hot coals, 8 minutes or until the tuna is opaque but still somewhat soft in center, turning halfway through the grilling time

Chickpea Salad

Combine all ingredients in a large bowl. Toss well and taste for seasoning. Serve at room temperature or chilled. Salad can be stored in the refrigerator for 3 days.
Serves 8, Serving Size – about 1 cup
Calories 162, Protein 5gm, Fat 6 gm, Carbohydrate 25 gm, Cholesterol 0 mg.
30% Fat, Sodium 452 mg, Fiber 9gm

Spicy Garbanzo Beans

In large saucepan over medium heat, heat cumin seeds, bay leaf and cinnamon until very fragrant, swirling around to prevent burning. Add ginger and garlic, continue cooking
Add onions, stirring frequently, and adding drops of water to prevent sticking, until they are translucent.
Add the tomatoes, coriander, turmeric, salt, chile powder, and 1/2c water. Bring to a boil.
Add garbanzo beans, cover, and reduce heat. Simmer on low for 10-15 minutes.
Stir in garam masala and lemon juice before serving…Enjoy with chopped salad and pita bread.

Serves 4 – 1cup servings
Calories 303, Protein 12.2 gm, Fat 3.1 gm, Carbohydrate 59 gm, Cholesterol 0 mg.
Fiber 12gm

Tofu & Rice Ole!

In a large pan, sauté garlic, peppers and onion until vegetables begin to become tender. Add the tofu and continue to sauté. Add salsa, & corn, cover & simmer for approximately 15 minutes. Serve over one half cup of rice. Garnish with green onion, cheddar cheese and cilantro.
Serves 4 - complete meal

Calories 380, Protein 16.6 gm, Fat 9.1 gm, Carbohydrate 61.2 gm, Cholesterol 5.0 mg. 20.9% Fat, Fiber 5gm

Summertime Cooking is Easy!

There's something festive and romantic about eating outdoors. Whether you pack a picnic and travel to a secluded spot, or grill dinner in your backyard, there are lots of exciting ways to keep your outdoor meal as nutritious as it is delicious.

It wasn't long ago that an outdoor meal meant steaks or burgers. These days, healthy cooks can enjoy a wide array of grilling possibilities, including lean meats and poultry, seafood and shellfish, fresh fruits and vegetables, and even pizza.

Try grilling ripe, firm whole vegetables, like peppers, corn, eggplant, onions or summer squash. Marinate them in a combination of olive oil to prevent sticking and seasonings, such as flavored vinegars, and fresh herbs. Then grill until hot, and lightly browned.

For great taste, lean protein, heart healthy omega-3 fatty acids and iron, consider featuring fish as the star of your next barbeque.

Keep Food Safe

Pack raw meat in double re-sealable plastic bags, or put it in a plastic bag and then into a tight-lidded plastic container. If juices leak into the cooler, it becomes an incubator for bacteria.

Fill heavy-duty, re-sealable plastic bags with ice and place them in the cooler to insulate food. When the picnic is over, use the bags for leftovers.

Pack your cooler to the top. A plastic cooler filled with cold foods and ice will keep food chilled longer. Place a plastic appliance thermometer inside the cooler to make sure the temperature is always below 40ºF.

Pack perishables like chicken and hamburger in one cooler, and use a separate cooler for drinks. Separating these items minimizes the risk of cross contamination.

Once hands come in contact with raw meat they become bacteria carriers, so wash them before touching anything, including utensils and buns.

Cooking food thoroughly is the only way to kill harmful bacteria such as E. coli and salmonella. A meat thermometer is the best tool to determine when food is done (ground meat at 160F and poultry at 180F). No thermometer? Make sure meat is brown or gray inside, the juices from poultry run clear and fish flakes with a fork.