This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.
"Rule a kingdom as though you were cooking a small fish - don't overdo it."
This vinaigrette will work well with almost any protein. You could use cubed chicken thighs, pork tenderloin cut into thin strips, or almost any meaty fish, such as halibut or cod. Tofu would be especially good as well.
Servings: 2 | Serving size: 4 ounces tuna with rice and vegetables
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers.
|2 1/2 cups||water|
|1/2 cup||brown rice|
|8 large||green onions|
|4 tsp||sesame oil (divided)|
|8 ounces||shiitake or crimini mushrooms (sliced)|
|1/2 cup||shelled edamame|
|1 tsp||rice wine vinegar|
|2 tsp||Chinese or Dijon mustard|
|1/8 tsp||red pepper flakes|
|4 tsp||reduced sodium soy or gluten-free tamari sauce|
|8 ounces||fresh tuna steak (cut into 1/2 inch strips)|
Place a large skillet in the oven and preheat to 375°F.
While the oven is preheating, place the water in a medium sauce pan over high heat. When the water boils, stir in the brown rice.
Reduce heat to medium-low and simmer, partially covered, for about 25 to 30 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.
Cut the white part of the green onion away from the green tops (leave the white part in a single large piece). Cross cut the green tops into about 1 inch lengths.
Place 1 teaspoon of the sesame oil in the pan and add the white part and half of the green tops of the green onion. Toss and roast for about 5 minutes in the oven.
Add the mushrooms, toss well, and return the pan to the oven for about 15 minutes. Toss the vegetables about every 5 minutes.
After 15 minutes add the edamame, toss well, and return to the oven, continuing to toss the vegetables every 5 minutes.
While the vegetables are roasting, place the remaining 3 teaspoons of oil, vinegar, lime juice, mustard, red pepper flakes, soy sauce, and honey in a large mixing bowl. Whisk until blended.
About 5 minutes after adding the edamame to the pan, add the tuna to the pan in the oven and toss well. Roast for about 7 minutes, toss well, and then add the tuna and vegetables to the sauce in the mixing bowl.
Toss well and serve over the brown rice.
Serving size: 4 ounces tuna with rice and vegetables
|Calories 480||Calories from Fat 117|
|% Daily Value|
|Total Fat 12g||18%|
|Saturated Fat 1g||8%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 55g||18%|
|Dietary Fiber 6g||20%|
|Vitamin A 20%||Vitamin C 43%|
|Calcium 15%||Iron 24%|
|Vitamin K 226 mcg||Potassium 1522 mg|
|Magnesium 174 mg|