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Menu Plan for Spring II: Week 4, Day 1
Seared Tuna with Mustard Sauce
Quinoa
Snow Peas and Carrots
Cooking time: 35 minutes for menu Cooking schedule: see below for instructions
This is wonderful with sushi-grade ahi, but any tuna or even halibut will be delicious.
Pan-Seared Tuna Mustard Cream
Total 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...
Ingredients:
- 2 tuna steaks, 12oz (360gr) total weight
- 2 cloves garlic
- 1 tbs olive oil
- 1 tbs lemon juice
- sea salt for sprinkling (or other nice salt) optional
- Mustard Cream:
- 1 tbs Dijon-style mustard
- 1/4 cup (2oz, 60gr) Greek yogurt
- 1 tbs salad olive oil
- 1/4 tsp garlic powder
- 1/2 tsp dried oregano
- 1/2 tsp dried tarragon
Instructions
- 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:
- In a small bowl whisk together all ingredients except olive oil.
- Drizzle in olive oil, whisking until combined and thick.
Quinoa
Total time: 20 minutes
Quinoa is very high in protein and "contains a balanced set of essential amino acids for humans, making it an unusually complete food" according to Wikipedia. It's also easy to cook and tasty - what more could we want? You can substitute Basmati or Jasmine rice.
Ingredients:
- 1/2 cup (3.5oz, 100gr) quinoa
- 1 cup (8oz, 240ml) chicken stock
Instructions:
- Rinse quinoa if needed (most comes washed).
- Combine quinoa and stock in small saucepan. Cover and bring to a boil.
- Reduce heat and simmer until done, about 15 minutes (or whatever your package says). Serve.
Note: Quinoa comes in black, red and tan..... At least that's all I've found to date...
Sautéed Snow Peas (Mangetout) with Carrots
Total time: 20 minutes
Remember canned Peas and Carrots? This isn't it.... Stir-frying is a method of cooking, not a cuisine. Nothing says we can't use maple syrup rather than soy sauce as our flavoring.
Ingredients:
- 1 - 2 carrots
- 4oz (120gr) snow peas, mangetout, sugar snap peas
- 1/2 onion
- 1 tbs olive oil
- 2 tbs chicken stock
- 2 tsp maple syrup substitute honey or brown sugar
Instructions:
- Cut carrots into matchsticks.
- Slice onion.
- Trim snow peas, cutting off the stem end. Slice diagonally into wide strips if large.
- Heat oil in a nonstick skillet over medium-high heat.
- Add carrot and onion; stir-fry about 5 minutes.
- Add snow peas and stir-fry another 3 minutes.
- Add maple syrup and chicken stock, reduce heat to low, cover and simmer 3 minutes.
- Uncover and cook off any liquid.
- Carrots should be just tender. Serve.
Cooking Schedule: 35 minutes |
Trim, slice snow peas |
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