Sunday, July 25, 2010

Living on the edge

Sometimes, you just gotta live dangerously.

Like not washing your hands after you pee.

Just kidding!

This morning, however, I was tempted by the yellowy, gooey goodness of egg yolks. I was in the mood for steak and eggs and, by golly, I was having yolks to dip my steak and toast.

Except for one problem: along with one tiny little tablespoon of mayo on my tuna wrap and 11 friggin' grams of fat in the the tuna (seriously! won't be buying Italian pesto flavour again), my fat intake for the day is out of whack.

And by whack, I mean that 46 per cent of my dietary intake for today has been fat. Thank you, tuna.

So for dinner, I've picked Tilapia and Banana Black Bean Salad from a recent Clean Eating.

In one delicious serving, there's four whole grams of fat -- bite that, egg yolks -- and 44 grams of protein.

Tilapia and Black Bean Salad
Serves four

1 cup plus 2 tbsp dried black beans (I cheated and used canned)
2 semi-firm bananas, peeled and chopped
1 small red onion, chopped (about one cup)
3 small jalapeƱo peppers, seeded and chopped
Juice of one lime
2/3 packed cup fresh cilantro, chopped
2 tsp chile powder, divided
Olive oil spray
Six six-ounce tilapia fillets
1 tsp sea salt
Fresh ground black pepper, to taste

1. Place beans in a large bowl and add enough cool water to cover. Soak at room temperature overnight. Drain beans and rinse in a colander. Place beans in a large saucepan and add enough fresh water to cover beans by about three inches. Bring to a boil over high heat, then reduce heat to medium-low and simmer until beans are tender, about 50 to 60 minutes. Drain in a colander and rinse.

2. In a large bowl, combine beans, bananas, onion, jalapeƱos, lime juice, cilantro and 1 tsp chile powder. Cover and refrigerate until ready to serve.

3. Preheat grill to medium-high and lightly oil rack. Alternatively, coat a large skillet with cooking spray and preheat over medium-high heat. Season tilapia with 1 tsp chile powder, salt and black pepper. Cook tilapia until lightly browned and opaque in the centre, about three to four minutes on each side.

4. Serve one tilapia fillet with two-thirds cup of salad.

Nutrients per serving
Calories, 135; total fat, 4 g; saturated fat, 2 g; monounsaturated fat, 1 g; polyunsaturated fat, 1 g; omega-3s, 493 mg; omega-6s, 578 mg; carbs, 37 g; fibre, 11 g; sugars, 6 g; protein, 44 g; sodium, 483 mg; cholesterol, 84 mg.

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