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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Figs are restorative, and the best food that can be taken by those who are brought low by long sickness... professed wrestlers and champions were in times past fed with figs."
-Pliny, Roman Philosopher

The refrigerator light goes on...

The combination of the sweet, sticky fig preserves with the smoky spice of the ancho chili is perfect. There’s enough sauce for twelve servings, but this keeps well and goes great over grilled chicken or roasted pork tenderloin also.

Eating Fish and Heart Disease in Women

There have been numerous studies that show a reduction of risk in fatal heart attacks when men eat fish.  In a study in the Journal of American Medical Association, researchers reported similar protection for women, showing that eating fish about once a week reduces the risk for fatal heart attack by at least 1/3.  Eating fish more often reduces the risk even further, with having fish 2 – 4 times per week cutting the risk by over 40%.  

These results were independent of the study’s participants use of other foods that might also prevent heart disease, such as fiber, differences in intake of red meat, fruits and vegetables or lower saturated fat diets.


 

Tuna with Ancho Fig Sauce



Servings = 2 | Serving size =4 ounces tuna with 3 tablespoons sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.

This recipe does not make very good leftovers. The sauce keeps well for about 2 weeks in the refrigerator. Note that the sauce makes 12 servings.

Serve with Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

1 tsp unsalted butter
1 cup onion (diced)
1 1/2 cups low sodium chicken or vegetable broth
1/2 cup water
1 dried ancho chili
1 Tbsp lime juice
1 cup fig preserves
1/4 tsp salt
spray olive oil
4 ounces (per serving) tuna steak
2 Tbsp (per serving) fresh cilantro leaves

Heat the butter in a medium sauce pan and add the diced onion. Cook slowly until translucent. Do not allow the onions to brown.

Add the water and chicken stock and simmer over a low medium heat.

Place the ancho chili in a steamer and steam for about 5 minutes until tender. Remove and carefully seed the chili and dice.

Add the chili to the simmering onions and cook for about 5 minutes until they begin to soften.

Add the lime juice, fig preserves and simmer for about 15 minutes. Place sauce in a blender and blend until smooth.

Grind fresh pepper over each side of the tuna.

Heat a non stick grill pan or a large skillet over high heat. Spray the pan lightly with olive oil. Add the tuna steak to the hot pan. Sear for about two minutes on each side.

Add 3 Tablespoons of sauce to the pan for each tuna steak. Reduce the heat and cook for about 2 - 3 minutes on each side.

Serve topped with the sauce and then 2 Tablespoons of fresh cilantro.

Nutrition Facts

Serving size = 4 ounces tuna with 3 tablespoons sauce

Servings = enough sauce for 12 servings

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Amount Per Serving

Calories 253 Calories from Fat 55
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 8%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 44mg 15%
Sodium 275mg 11%
Total Carbohydrates 21g 7%
    Dietary Fiber 1g 4%
    Sugars 14g  
Protein 27g  
Vitamin A 58% Vitamin C 8%
Calcium 2% Iron 9%
Vitamin K 6 mcg Potassium 384 mg
Magnesium 62 mg