Jicama and Cabbage Add Healthy Flavor to Tender Cuts of Tuna
By Kiratiana Freelon on August 20, 2012 2:54pm
By Keri Glassman, MS, RD
Red cabbage — if you’re not familiar with this sassy redhead, it’s my pleasure to introduce you.
Sibling to the well-known green cabbage, red cabbage adds color, and with that, extra nutrients to your plate. With its robust and hearty flavor, you get a healthy dose of anthocyanins, pigments that reduce inflammation and prevent harmful oxidation in the body that can lead to cancer and other diseases. Red cabbage is also rich in vitamin A, which is known to improve eyesight and also give our immune system a boost by increasing the function of disease-fighting white blood cells.
Jicama (pronounced hick-uh-mah), a radish-like weight-loss superfood, contains a type of polysaccharide (fancy name for a carbohydrate) called inulin. This insoluble fiber cannot be broken down in the intestine and therefore reduces spikes in blood sugar. It also promotes healthy digestion.
And let’s not forget about the superstar of this meal: Tuna. This high-quality source of protein is rich in omega-3 fatty acids, which prevents an irregular heartbeat, reduces blood clots, and decreases inflammation throughout the body, all of which lower our risk of cardiovascular disease. Now that’s a loaded plate!
Time: 20 minutes
- 1/2 teaspoon soy sauce
- 1/2 teaspoon rice vinegar (optional)
- 1/8 teaspoon freshly ground black pepper
- 1 teaspoon toasted sesame oil, divided
- 1/2 cup shredded red cabbage
- 1/4 cup peeled and grated jicama
- 1/4 cup canned mandarin orange segments in light syrup, drained and halved crosswise
- 2 tablespoons finely chopped red bell pepper
- 1 teaspoon finely minced scallion (green parts only)
- 1/4 teaspoon black sesame seeds
- 3 to 4 ounces sushi grade tuna steak, about 3/4" thick
1. Combine the soy sauce, vinegar (if using), black pepper, and 1⁄2 teaspoon of the oil in a small bowl. Add the cabbage, jicama, oranges, bell pepper, scallion, and sesame seeds. Stir to combine and set aside.
2. Preheat a nonstick grill pan over high heat. Rub the tuna on both sides with the remaining 1⁄2 teaspoon oil.
3. Cook the tuna 3 to 4 minutes on each side for medium. Remove to a cutting board and thinly slice against the grain.
4. Place a bed of jicama slaw on a serving plate. Top with the tuna and serve immediately.
Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health Magazine's advisory board and has two columns, Flat Belly Day and Lighten Up, in every issue. She has authored three books: Slim Calm Sexy Diet, The O2 Diet, and The Snack Factor Diet and her expertise is regularly featured on national television shows such as the Today show, Good Morning America, and Access Hollywood Live, among many others. She hosts the series "A Little Bit Better" on Youtube's Livestrong Woman channel and is a prolific writer and commentator with contributions to numerous publications and websites nationwide. Read more of Keri's tips every day: Like her on Facebook and follow her on Twitter!