Lunch: Grilled Teriyaki Tuna Packet

Grilling in foil packets allows for all the flavors to meld and clean up is a snap!

This recipe includes superfoods such as:

Tuna, Honey

Health benefits of Grilled Teriyaki Tuna Packet

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/4 cup lower-sodium soy sauce 
1/4 cup water
2 Tbsp honey
4 pieces of aluminum foil (12 inches long each)
Cooking Spray
12 oz package fresh stir-fry vegetables
2 cloves garlic, minced
1 tsp no-salt seasoning (such as Mrs. Dash or Salt-Free Spike)
4 (4-oz each) yellowfin ahi tuna steak (fresh or frozen; if frozen, thaw before using)

Instructions

In a small sauce pan, whisk together the soy sauce, water, honey, and garlic. Bring to boiling, then reduce to a simmer. Simmer for 7 to 8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
Preheat an outdoor grill to medium heat and spray one side of each sheet of foil with cooking spray. 
In a medium bowl, toss together vegetables, garlic and seasoning.
Evenly divide the vegetables among the pieces of foil. Top the vegetables with a piece of tuna steak and drizzle 1 Tbsp of prepared Teriyaki sauce over the tuna.
Bring the ends of the foil together and fold over tightly, three times until sealed to make a packet.
Grill the packets for 20 minutes. Be careful when opening the packets; the steam may be hot.
Chef Tip: Serve the Teriyaky Tuna over cooked brown rice. 
Choices: 2 Nonstarchy Vegetable, 3 Lean Protein