Balsamic Glazed Tuna and Coconut Rice
(from kintyre’s recipe box)
Great for company! Used brown jasmine instead of regular. Use less liquid to cut down rice time.
Source: Cooking Light (from RecipeThing user Tri Chef)
Prep time: 20 minutes
Cook time: 40 minutes
Serves 4 people
Ingredients
- 1 1/4 teaspoons coarsely ground black pepper
- 1/4 teaspoon salt
- 4 (6-ounce) tuna steaks (about 3/4 inch thick)
- 1/4 cup fat-free, less-sodium chicken broth
- 1 tablespoon balsamic vinegar
- 4 teaspoons dark brown sugar
- 1 tablespoon low-sodium soy sauce
- 1/2 teaspoon cornstarch
- 1/4 cup diagonally sliced green onions
- 2 cups jasmine rice
- 1 1/2 cup coconut milk
- 1 1/2 cup water
- salt
- 1/4 cup sliced green onions
Directions
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Place a grill pan coated with cooking spray over medium-high heat until hot. Sprinkle pepper and salt over fish. Place fish in grill pan; cook 3 minutes on each side until medium-rare or desired degree of doneness. Remove from heat.
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Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.
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Yield: 4 servings (serving size: 1 steak and 1 tablespoon glaze)
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NUTRITION PER SERVING
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LORIES 266(29% from fat); FAT 8.5g (sat 2.2g,mono 2.3g,poly 2.9g); PROTEIN 40.3g; CHOLESTEROL 65mg; CALCIUM 11mg; SODIUM 366mg; FIBER 0.3g; IRON 2.2mg; CARBOHYDRATE 4.6g
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http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=222204