you're still my reason to smile;

I'm Xiao Yun and I love A LOT OF STUFF. (:

I'm 14 turning 15 on 24/3/2011 so I'm desperately looking for time machines! (x I'm smiling cos it happened ♥ (: I'm an ~~EX-~~LASALLIAN from the class of 2008, now a Rafflesian from 201'10 and a Tarbetian! :D I love RGSNCCAIRPARTBs10! ♥ I'm also in RGSDEBATE and RGSRSP (ftw!). I love my friends, seniors and juniors! ♥ Yes, love makes up my life.

Tuesday, February 23, 2010 5:01 AM

A healthy one-dish meal! :)

Grilled tuna steak with bean salad

"The dish has two components, grilled tuna steaks seasoned with lemon juice, olive oil, crushed fennel seeds, salt, and pepper, and a bean salad. The salad is made with soaked great northern beans, which are simmered with garlic for an hour. Some of the beans are mashed and combined with the beans’ cooking liquid to hold the salad together, fresh garlic is added in, along with chopped arugula, onion, parsley, lemon juice, olive oil, salt and pepper. The tuna is served on top of the beans, and some of the remaining arugula."

-Taken from: http://www.gourmetproject.ca/?p=397 -

I helped my mother prepare the dish with an online recipe to prepare it as a dish for our dinner on Sunday. I think the grilled tuna was yummy, healthy and nutritious, being rich in essential nutrients including protein, vitamin D and omega-3 fatty acids.The bean salad is a low fat, high fiber and high protein salad. As a whole, this dish is healthy as it is low in fat, high in protein, as well as other essential nutrients such as fiber (bean salad), vitamin D and omega-3 fatty acids (tuna).

Grilled tuna
Calories 162
Calories from fat 42
Total Fat 5 g,
Saturated Fat 1 g
Cholesterol 51 mg
Sodium 417 mg
Total Carbohydrates 2 g
Dietary Fiber 0g
Sugar 0 g
Protein 27 g
Vitamin A 2%
Vitamin C 15%
Calcium 2%
Iron 8%

Bean Salad
Calories 184
Calories from Fat 21
Total Fat 2.4g (sat 0.3g)
Cholesterol 0mg
Sodium 281mg
Carbohydrate 30.4g
Fiber 9.5g
Protein 10.3g