Menu Plan for Spring II: Week 4, Day 1


Weekly Menu

Shopping List

Daily Recipes:

 Day 1
 Day 2
 Day 3
 Day 4
 Day 5
 Day 6

Seared Tuna with Mustard Sauce
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...

Pan-Seared Tuna Mustard Cream Ingredients:



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.

Red Quinoa Ingredients:


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.

Sautéed Snow Peas (Mangetout) with Carrots Ingredients:


Cooking Schedule: 35 minutes
Assemble all food, utensils and serving dishes
Utensils: measuring cups, spoons, knives,
small saucepan with lid, medium skillet, lid, large
skillet, small bowl, whisk
Make mustard sauce
Peel garlic, cut in half
Slice onion
Peel, cut carrots
Add quinoa, stock to saucepan, cover, cook

Trim, slice snow peas
Sauté carrots, onion
Heat garlic, lemon, oil in skillet
Sauté tuna
Add pea pods to carrots, sauté
Turn tuna
Add stock, syrup to vegetables, cover, simmer
Fluff quinoa, spoon into serving dish
Remove tuna, garnish with mustard
Finish vegetables, Serve

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