Your Life Your Health: Seared Ahi with Glazed Broccoli & Cauliflower Rice with Intermountain Healthcare



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Seared Ahi Tuna with Glazed Broccoli and Cauliflower Rice

Yield: 4 Servings
Gluten Free

Ingredients:

2 tbsp. Extra Virgin Olive Oil
4 each 4 oz. Yellow Tuna Steak
1 pinch Salt & Pepper
1 tbsp. Lemon Juice

Cauliflower Rice:
2 tbsp. Unsalted Butter
1 lb. Riced Cauliflower
1 pinch Salt & Pepper
1 tbsp. Fresh Parsley, Chopped
Glazed Broccoli:
1 lb. Fresh Broccoli Florets
¼ cup Chicken Broth
2 tsp. Fresh Garlic, Chopped
2 tsp. Extra Virgin Olive Oil
1 pinch Salt & Pepper
2 tsp. Crushed Red Pepper

Preparations:

1. Rinse tuna; pat dry. Season both sides of the tuna with salt, pepper and lemon juice.
2. Heat the olive oil in a sauté pan, then sear the tuna on both sides; about 2 minutes per side.
3. Finish the tuna to the desired level of doneness (145F is recommended). Allow to rest uncovered.

Cauliflower Rice
4. Heat the butter in a sauté pan, over medium heat.
5. Add the cauliflower rice, salt and pepper. Cook uncovered for four minutes or until soft.
6. Toss with fresh parsley.

Glazed Broccoli
7. Heat a small pot of boiling water, blanch the broccoli until the stem is tender and color is vibrant.
8. Heat the chicken stock, add the garlic and broccoli to the pan; cook for 2 minutes.
9. Toss the broccoli with olive oil, salt, pepper, and crushed red pepper.

Plate Assembly: For each serving, divide the shrimp mixture evenly between plates, with 6 shrimp per plate. Garnish each plate with lemon wedges and parmesan cheese. 310 Calories/ 230 mg Sodium/ 30% Cal/Fat

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