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tuna mustard sauce
Pan-Seared Tuna with
Mustard Cream

savoy fried rice
Fried Rice with Savoy

Menu Plan for the week of March 8, 2013: Day 1 Recipes

Pan-Seared Tuna with Mustard  Cream
Fried Rice with Savoy Cabbage

Cooking time:  35 minutes for menu          Cooking schedule: see below for instructions

   An easy dinner to end the week.  You could substitute swordfish or other firm fish for the tuna.

Pan-Seared Tuna Mustard Cream                 Preparation and cooking time: 15 minutes
     This is best with good sushi-grade (ahi) tuna that is quickly seared on both sides and cool or just barely warm in the center.  If you get regular tuna you will need to cook it until it is closer to medium. If you use hot mustard (like I do) this sauce will have a bit of a kick... You can, of course, use less...

2 tuna steaks, 12oz (180gr) total weight
2 cloves garlic
1 tbs olive oil
1 tbs lemon juice
sea salt for sprinkling (or other nice salt) optional
Mustard Cream

Peel garlic and cut in half.  Heat oil and lemon in a large non-stick skillet over medium-high heat.  Add garlic and fry for 1 - 2 minutes.  Remove and discard.
Add tuna and sauté 3 - 5 minutes per side (depending on thickness - 3 minutes if 1 inch (2.5 cm), 5 minutes if 2 inch (5 cm)) for medium-rare, longer if you want them more done. 
Remove, sprinkle with sea salt and serve, Mustard Cream on the side.

Mustard Cream                                                              Time: 5 minutes

1 tbs Dijon-style mustard
1/4 cup (2oz, 60gr) Greek yogurt
1 tbs olive oil
1/4 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp dried tarragon

In a small bowl whisk together all ingredients except olive oil.  Drizzle in olive oil, whisking until combined and thick.    

Fried Rice with Savoy Cabbage                      Preparation and cooking time: 30 minutes
   Savoy or green cabbage is leafier than the traditional white cabbage.  It cooks quickly and is perfect if it retains a slight crunch.

1/2 cup Basmati rice
1 cup chicken stock
2 shallots
1/3 head of Savoy cabbage, 6oz (180gr)
2 tsp olive oil
1 tbs soy sauce
1 tbs Balsamic vinegar

Cook rice in stock until done.  Remove from heat and uncover. 
Remove dark green outer leaves from cabbage. Cut off a thick slice, avoiding the core. Lay flat, cut into 3 or 4 wedges, then thinly slice the wedges.  Clean and slice shallots.
Heat oil in a large nonstick skillet.  Add shallots and sauté until just starting to brown.  Add cabbage and sauté until crisp-tender, 5 - 8 minutes longer.   Add rice, soy sauce and vinegar.  Stir well to combine.  Stir-fry for 3 - 5 minutes longer. Serve.

Cooking Schedule: 35 minutes for menu
Assemble all ingredients and utensils
Utensils: measuring cups, spoons, knives,
2 large nonstick skillets, 1 with lid, small saucepan
with lid, small bowl

Cook rice
Clean shallots, slice
Trim, slice cabbage
Make Mustard Cream, set aside
Mind the rice, uncover, fluff when done

Sauté shallots
Add cabbage to shallots, sauté
Peel garlic, sauté in oil
Add rice, soy, vinegar to cabbage, stir well
Discard garlic, increase heat
Sauté tuna
Stir rice/cabbage
Turn tuna
When tuna is done - remove
Serve it all

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