Slaw

Tuna Tacos

Tuna Tacos

1-2 tuna steak, 10-12 ounce each, approximately 1 inch thick
The juice of 1 lime
2 tablespoons olive oil
Chili spices

  • Combine juice and spices in a shallow dish.  
  • Lay the tuna steak on the sauce. 
  • After 10 minutes, flip over.
  • Prepare a non-stick skillet over med-high heat.
  • When hot, spray with cooking spray. 
  • Remove steak, blot dry, and place in skillet. 
  • Turn after 1-2 minutes.
  • Steak is done in another 1-2 minutes. Properly cooked, it should be deep pink to red in the center.
  • Slice it into ¼ slices.

  • Assemble with your preferred ingredients (lettuce and tomato, onion and cilantro, or with a Cabbage/Lime/Jalapeno slaw.)
Nutritional data will depend on your specific ingredients and how much of each you add to the tacos. Those are choices you will make for you and your family.
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Choices are a common theme on my Make Your Someday Today podcast, because we all make choices every day, all the time. Who we become is a recult of our choices. Who do you want to become?

Cabbage, Lime and Jalapeno Slaw

Cabbage, Lime and Jalapeno Slaw
Approximately 10 portions, 1/2 cup each

This recipe combines all the great food experiences. It has the creaminess of the sour cream, the tang of fresh lime juice and lime zest, and the heat of the jalapeno. And you can pump the heat up by using a habanero instead of jalapeno, or adding Sriracha for another layer of flavor. It is a perfect paring with seafood, especially a meaty fish like tuna, or with smoky BBQed pork ribs, or a battered and fried chicken. Such delicious foods, such a versatile side dish!

½ cup sour cream (or plain Greek yogurt)
2 tablespoon mayo
The juice of one lime
The zest of one lime
1 bag of pre-shredded cabbage (9-12 ounces by weight)
1-2 fresh jalapeno, minced
4-6 green onions, sliced, white and green parts
Salt and pepper to taste

  1. Mix together first four ingredients
  2. Mix in the cabbage, onion and jalapenos
  3. Season with salt and pepper as needed.
  4. This is better if you make it one day in advance.

Nutritional data:
Calories:       29
Fat:               1.4g
Sat fat:          0.8g
Chol:         4.2mg
Sodium:   15.1mg
Carbs:           3.6g
Fiber:            1.1g
Protein:         0.9g
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My Make Your Someday Today podcast is committed to helping people achieve success, in any goal: weight loss, physical fitness, business, happiness. Part of that is finding good foods that will support your health, reduce your workload, and still taste delicious!

Bacon-Corn Broccoli Slaw and Jalapeno-Cheddar Polenta


Bacon-Corn Broccoli Slaw 
Serves 4

2 strips bacon (reserve 3 tablespoons bacon grease)
1 cup frozen corn kernels (or the equivalent cut from the fresh cobs.)
1/2 cup diced onion
12 ounce package of pre-cut broccoli slaw

1/2 cup Greek yogurt
3 tablespoons cider vinegar
1 tablespoon ranch dressing
1 teaspoon your preferred herb blend (I used Penzey’s Sunny Paris.)

  1. Fry bacon until crisp. Remove from the pan. Chop into a smallish pieces.
  2. Add corn and onion to the pan. Over medium heat, saute until the corn begins to brown (5-6 minutes.)
  3. While the corn and onions caramelize, mix yogurt, vinegar, ranch dressing and herb blend together. Taste, and add salt, pepper or sugar to taste.)
  4. Put broccoli slaw mix in a bowl. Top with yogurt dressing. Add corn and onions, and bacon.  Toss to coat. 
  5. Serve warm or cold.
Nutritional data: (6 ounces by weight per serving)
Calories:         129
Fat:                   7g
Sat fat:              2g
Chol:           8.9mg
Sodium:      142mg
Carbs:          12.1g
Fiber:             1.9g
Protein:             5g

Jalapeno Cheddar Polenta
Serves 4

1 jalapeno, seeded and diced
1/2 cup onion, diced
16 ounces fluid (I used half beer, half water)
1/2 cup dried polenta
1/8 cup shredded cheddar

  1. Preheat non-stick skillet over med-high. Spray with cooking spray. 
  2. Saute pepper and onion for 3-5 minutes, until the pepper begins to get brown.
  3. While you are doing that, bring your liquid to a boil.
  4. Add the polenta to the boiling liquid.
  5. Turn heat down and cook for 5 minutes, stirring occasionally.
  6. Stir in peppers and onions.
  7. Top with a bit of cheese when serving.
(Note that my polenta is brown, but only because I used a dark beer.)

Nutritional data: (4 ounces by weight per serving)
Calories:          113
Fat:                 1.2g
Sat fat:            0.7g
Chol:            3.7mg
Sodium:      25.3mg
Carbs:           18.8g
Fiber:              2.3g
Protein:            2.8g

Pan-Fried Shrimp and Asian Slaw

I found this recipe in Cooking Light “5 Ingredients, 15 Minutes” from October, 2010.  I linked to the Amazon site, simply so you can see the book, not buy it. Whoever is “selling it” must be not living in the real world. (Why do I say that? Check out the price.)

Cooking Light produces a lot of good cookbooks, and periodicals. We use this one frequently (and it is selling for a realistic price!) If you need new ideas for meals, Cooking Light is a reliable source.
As usual, I modified my version a touch from the written recipe. I used only the egg white and not the entire egg, and I added the spices to the breading. The end result tasted as though the shrimp were deep fried in  vat of oil instead of a skillet with 1 teaspoon of olive oil.

Pan-Fried Shrimp
Makes 2 servings (8 ounces each)

1 pound shrimp (if you can buy them P&D–peeled and deveined–that will save you some work)
1 tsp olive oil
1 cup panko bread crumbs
1 tablespoon dried parsley
1 tsp lemon pepper (I used Penzey’s Sunny Spain)
1 egg white
1 tablespoon water

1.  Put the bread crumbs and parsley in a food processor or blender and process until smooth.  Set aside.
2.  Put egg white and water in a medium sized bowl, and whisk together.  Set aside.
3.  Place the bread crumb mix in a 9×13 pan.  Add the lemon pepper and mix together.
4.  Put the shrimp in the egg wash, and mix well, ensuring all shrimp are coated.
5.  Place shrimp in the crumb mixture and toss to coat.
6.  Heat a non-stick skillet over medium-high heat. Add olive oil.  When hot, place the shrimp in a single layer in skillet.  Cook for 2-3 minutes per side. 
7.  Remove and serve immediately.

Nutritional data:
Calories:     368
Fat:              9.5g
Sat fat:            1g
Chol:          280mg
Sodium:      388mg
Carbs:        19.1g
Fiber:              1g
Protein:      42.8g

Asian Slaw
Serves 10 (1 1/2 cup portions)

1 head of Napa cabbage, shredded (approximately 10 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-3 tablespoons)
3 tablespoons sesame oil
8 tablespoons rice wine vinegar
1 tsp fish sauce
5 packets sweetener (I use stevia)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:       76
Fat:               4.3g
Sat fat:          0.6g
Chol:               0mg
Sodium:         74mg
Carbs:           8.6g
Fiber:            3.7g
Protein:         2.2g