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Low-Cholesterol Tuna Kebabs (Tuna Fish Recipe) Low Carb

 

Ingredients

Servings: 6

 

MARINADE:

3 tablespoons pineapple juice

1 1/2 tablespoons light soy sauce

1 tablespoon red wine vinegar or plain rice vinegar

1 tablespoon water

1 tablespoon honey

1/4 cup chopped green onions (green and white parts)

1 medium garlic clove, minced

1/2, teaspoon ground ginger

1/4 teaspoon pepper

 

KEBABS:

1 pound tuna without skin

Vegetable oil spray

1 small red or green bell pepper, cut into 12 squares

1 small yellow summer squash or zucchini, cut into 12 slices

1 small red onion, cut into 12 wedges

12 1 1/2-inch cubes fresh pineapple

12 grape tomatoes or cherry tomatoes

 

Nutrition Facts

 

Exchanges/Choices:

2 Lean Meat

1 Vegetable

1/2 Fruit

 

Calories 148

    Calories from Fat 35

Fat 4g

    Saturated Fat 0.4g

Cholesterol 28mg

Sodium 102mg

Carbohydrate 11g

    Dietary Fiber 2g

    Sugar 8g

Protein 18g

Cooking Methods

  1. In a large airtight plastic bag or glass baking dish, stir together the marinade ingredients. Remove and reserve 2 tbsp marinade.
  2. Rinse the fish and pat dry with paper towels. Cut the fish into 12 cubes. Add the fish to the marinade and turn to coat. Seal and refrigerate for 15 minutes to 1 hour. Remove the fish from the marinade, pat dry with paper towels. Discard this marinade.
  3. Heat a large nonstick indoor grill pan over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray. Return the pan to the heat for 1 minute.
  4. Lightly spray six 12-inch bamboo or wooden skewers with vegetable oil spray. For each kebab, thread a skewer with 1 cube tuna, 1 wedge bell pepper, 1 slice squash, 1 wedge onion, 1 cube pineapple and 1 tomato. Repeat. Baste with the 2 tbsp reserved marinade.
  5. Grill the kebabs for 7-9 minutes, or until the fish is cooked to the desired doneness and the squash and bell peppers are tender-crisp, turning once.

Fun Facts / Cooking Tips

 

Whole-wheat couscous is a nice accompaniment for this healthy diabetic tuna fish recipe.

 

Cooking tips: If you prefer to broil the kebabs, soak the skewers in cold water for at least 10 minutes. Preheat the broiler. Lightly spray a broiler pan with vegetable oil spray. Broil the kebabs 4-5 inches from the heat for about 8 minutes.

 

 

 

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