Recipes that are not only good for you but take 15 minutes or less to prepare are bound to become regular dishes on the dinner table. In its new cookbook, “From Pantry to Plate,” Weight Watchers features 16 such recipes in its first chapter. The book, which sells for $14 bundled with “Savoring Summer” also includes a handy pantry checklist to make shopping for and preparing meals a breeze. The books can be bought at a Weight Watchers center or meeting.
Cajun Tuna Steaks with Red Pepper Cream
A sprinkling of chopped parsley is a nice garnish to this dish, although you could also use either chopped fresh chervil or tarragon – both will add distinct flavor. Hands-on prep time, 10 minutes; cook time, 5 minutes. Serves 4.
Ingredients
1 tablespoon paprika
1/2 teaspoon ground cumin
1/8 teaspoon cayenne
1 1/2 teaspoons sugar
1 teaspoon salt
4 (6-ounce) tuna steaks
1 tablespoon canola oil
1 (5-ounce) jar roasted red bell peppers, rinsed and drained
1/3 cup fat-free half-and-half
1 garlic clove, chopped
Directions
Combine the paprika, cumin, cayenne, sugar, and 3/4 teaspoon of the salt on a sheet of wax paper. Dredge the tuna steaks in the mixture until each is well-coated.
Heat the oil in a ridged grill pan or large nonstick skillet over high heat. Add the tuna steaks and cook until the steaks are seared and cooked to the desired doneness, about 2 minutes on each side for medium. Meanwhile, combine the peppers, half-and-half, garlic, and remaining 1/4 teaspoon salt in a blender and purée. Transfer to a microwaveable bowl and microwave on High, stirring twice, until bubbling, 1-11/2 minutes. Serve with the tuna.
Per serving: (1 tuna steak and 3 tablespoons sauce) 224 calories, 6g fat, 1g saturated fat, 0g trans fat, 95mg cholesterol, 820mg sodium, 7g carbohydrates, 1g fiber, 34g protien, 56mg calcium. Points value: 5
