October 29, 2020
Mediterranean Tuna Steaks
Mediterranean Tuna Steaks
Flavorsome tuna steaks are best enjoyed griddled or pan-fried with fresh salad.
Bon appetite!
Ingredients
2 ½ lb fresh asparagus spears, trimmed
2 medium tomatoes, chopped (1 1/2 cups)
1/2 cup crumbled reduced-fat feta cheese (2 oz)
1/4 cup chopped kalamata or ripe olives
1/3 cup chopped fresh basil or oregano leaves
3 tablespoons olive or vegetable oil
1/2 teaspoon garlic salt
1/4 teaspoon pepper
Olive oil
4 tuna steaks, 1 inch thick (about 1 3/4 lb)
METHOD
- Heat gas or charcoal grill. In a large skillet, place steamer basket in 1/2 inch water (water should not touch bottom of basket). Place asparagus in steamer basket. Cover tightly and heat to boiling; reduce heat to low. Steam 6 to 8 minutes or until crisp-tender.
- Meanwhile, in medium bowl, gently toss tomatoes, cheese, olives, and 1 tablespoon of the basil. Cover; refrigerate until serving time. In small bowl, mix remaining basil, the oil, garlic salt, and pepper. Brush mixture over tuna.
- Carefully brush oil on grill rack. Place tuna on grill over medium-high heat. Cook uncovered 5 minutes. Turn carefully; brush with any remaining oil mixture. Cook 10 to 15 minutes longer until fish flakes easily with a fork and is slightly pink in center.
- Serve tuna with tomato mixture and asparagus.
Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g
Lower Body Push & Pull Workout
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .